Wednesday 5.20.2015

"FITNESS" & "PERFORMANCE"

A. Complete as many rounds and reps as possible in 20 minutes of:50 Calorie Row40 Kettlebell Swings (24/16 kg)30 Wall Balls (20/14 lb)20 Pull-ups400 Meter RunB. Spend 10-15 minutes working on mobility specific to you --- ask your coach for help, or seach Kelly Starrett's Mobility WOD for ideas

"COMPETITION"

"ENDURANCE"

Three sets for times of:Run 800 MetersRest 3 minutesRow 1,000 MetersRest 3 minutes