Sunday 12.16.12

Sunday  - MAP Multi (3/3--7/7)

6 min @ 90%:

20 KBS - 16kg

10 Burpees - no jump @ top

4 rounds + 4 KBS

--6 min rest

6 min @ 90%:

10 Wall Balls - 14# to 9 ft

50 Double Unders

5 rounds + 8 wall balls. 

--6 min rest

6 min @ 90%:

100ft Unloaded Prowler Push

10 Burpees - no jump @ top

5 rounds + 7 burpees (no turn around for prowler, 100ft straightaway)

--6 min rest

6 min @ 90%:

10 OHS @ 65lb

10 Box Jumps - 24" - step down

4 rounds + 7 OHS. OHS felt poopy. 

--6 min rest

6 min @ 90%:

200ft Shuttle Run

7 Toes to Bar

11 rounds. (Run 100ft and back)