Thursday 31/10/13

A) 10 min to establish a 1 rm hang clean and jerk

B) With a 5 min cap run 200 m then amrap remaining time of 15 kbs 16/12kg 5 burpee, 15 sdhp 16/12 kg 5 burpee

rest 2 min then

with 5 min cap run 300 m amrap remaining time 12 kbs 16/12 kg 5 burpee, 12 sdhp 16/12 5 burpee

rest 2 min then

with a 5 min cap run 400 m amrap remaining 9 kbs 5 burpee 9 sdhp 5 burpee

rest 2 min then

with a 5 min cap run 500 m amrap remaining 6 kbs, 5 burpee 6 sdhp, 5 burpee

Leave a Reply

Your email address will not be published.