Fitness and Performance
Start the clock:
7 minute AMRAP
5 push ups
10 TRX/Ring rows
15 air squats
When the clock reaches 15 minutes start:
7 minute AMRAP
Rowing M
When the clock reaches 30 minutes start:
7 minute AMRAP
3 burpees
6 kb swings
9 wall balls
Sport
Thrusters
5-5-3-3-1-1-1
When the clock hits 15 minutes start:
7 minute AMRAP
3-6-9-12-15-18
Thrusters 100/65
CTB pull ups
When the clock reaches 30 minutes start:
1500m Row = max effort
compare to Jan. 11 2014
