10/10/15

10/10/15

 

 

MAIN WOD:
1. “Haiti” (start by :20)
AMRAP 7
6 Muscle-Ups
11 Thrusters (III-115/75, II-95/65, I-80/50)

3 minute rest and then…

2. “India”
AMRAP 7
18 Wall balls 20#/14#
12 Burpees

LEVEL III:
Above plus (start by :43)

1x800m Run
:30 rest before starting…
3x400m Run, :25 rest between each
400
:25 rest before starting…
5x200m Run, :20 rest between each 200

Check your pace at the 200m mark for each interval. Your pace should not change at all throughout the entire workout.