Monday 7/7/14

FITNESS:
“MICHAEL”
3R for time of:
800m run
50 back extensions
50 sit-ups

OPT BEING:
A. BS @20X1; 15, 15, 15; rest 4mins
B. emom – 12mins
odd – 3 burpee MU
even – 40 DU
+
10min amrap 90% effort pacing
increase by 3 reps every round
3 wall balls 20# 10′ target
3 KBS russian 1.5/1pd
3 burpees
6
6
6
….

Notes:
– build per set on BS
– record number of reps you finish

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