Wednesday 11/13/13

FITNESS
“Fran”
21-15-9 for time
Thrusters 95/65lbs, 43/30kg
Pull-Ups

PERFORMANCE
5mins 80% effort
3 wall walks
5 box jumps 30/24″ sd
FW heavy/arm 30m

rest 5mins

10 mins 90% effort
Row 200m
2 MU
5 KBS PS/arm 1.5/1pd

rest 5mins

5mins 100% effort
7 wall balls 20/14# 10′ target
5 burpees

Notes:
– pace the first 5mins smooth grind through (don’t get to hot) record FW weights
– nice smooth pace get out in the first 3mins and decide pace MU unbroken goal
– go for it test it – go fairly hot and try to hang on (should feel tough 2-3mins in)

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