140212 Среда

 
7 rounds for total time: (7:54)
10 chin ups
10 push ups
10 sit ups
10 squats
rest 20 sec

Rest 4+ hours

for time:
10 MU's
100 box jumps - step down - 24"/20"
1000 m run
(unbroken MU's, pace BJ's, only last 200 m on run hard!)

rest 4+ hours
 
part 2:
for time @ 90-100%:
Row 2K
(effort based on the row coming before a short and fast weight for reps scenario - i.e. if the workout was 2K row, 30 reps - snatch - moderate to light load...do the row based on this thinking)