5/11/13

Saturday 130511 @ 11:00am

Warm-up

10 min z1 airdyne

+

2 Rounds of:

10 Squats

10 Push-ups

10 Sit-ups

 

MAP7, seperate into group A,B,C; rest 3min B/T each

A. 10min AMRAP of:

10 KB Swings @ 62# 

10 Burpees

R: 9+10+1/2 a burpee

+

B. 10min Row for MAX DISTANCE (sub Airdyne if not enough rowers)

2528m (1:58.7 pace)

+

C. 10min AMRAP of:

10 Slamball

10 T2B 

R: 9+3

10 min z1 airdyne