Wednesday, December 30, 2015

  
For Time (20 min cap)

Teams of 2.
Divide work evenly with one athlete working at a time.
Run together

(Comp) & (Fitness)
Run 400m
Then
5 rounds
10 Ring Dips
20 KB Swings 1/1.5pd
30 Goblet Squats
40 Sit-ups
Then
Run 400m

(Bootcamp)
Run 200m
Then
5 rounds
10 Box Dips
20 KB Russian Swings @ manageable weight
30 Goblet Squats
40 Sit-ups
Then
Run 200m