Wednesday, December 12th, 2012

MAP High Percentage( 5 minutes on/5 minutes off x 2 sets x 10 minutes rest)
5 Minutes of the following:
Row 500 meters
5 Burpee Pull Ups
Rest 3 minutes
5 Minutes of the following:
Run 400 meters
5 Power Cleans @ 115 lbs/75 lbs
Rest 3 minutes
5 Minutes of the following:
Airdyne 20 Cals
10 Wall Balls @ 11 foot target/10 foot target @ 20/12 lbs
Rest 3 minutes
5 Minutes of the following:
35 Double Unders
5 Ring Dips
Rest 3 minutes
5 Minutes of the following:
Cals on Rower
Done.