Fitness
A.3 rounds for time
run 400 meters
10 pull-ups
10 russian swings @ 55/35
20 push-ups
50 single jump rope reps
B. accumulate 45 seconds in each position of 3D plank (front, side, side)
Performance
For time
row 800
run 800
rest exactly 5 minutes
AMRAP in 4:00
GTOH (snatch) @ 135/95
subtract 5 seconds from total aerobic time for each completed GTOG for final score
Monday, April 21, 2014
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