Wednesday 7/3/13

FITNESS
Set your timer for 20 seconds with a 5 second transition.
Single-unders
Pull Ups or Assisted Pull Ups
Single-unders
Wall Sit Bicep Curl
Single-unders
Decline Push Up
Single-unders
Box Jump
Single-unders
Plank Hold Recovery
Repeat four times total

SPORT
A. Snatch balance 5×5; rest 2 min
+
For time:
50-40-30-20-10
Unbroken wall balls
unbroken double unders

W. PERFORMANCE
Sprint 100m @100%
rest 2 min
x10

PERFORMANCE
5 rounds for time:
Row 1k
15 thrusters 75#
15 burpees
30 double unders

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