Saturday 6.11.16

Essentials:
A.
5 Sets 75%
Row x 10 cal
Run x 200 meters
On the 5min Mark

B.
11min AMRAP
Burpee x 5 reps
Kettlebell Deadlift x 10 reps
Slam Ball Over Shoulder x 15 rep

Fitness:
A.
5 Sets 75%
Row x 15 cal
Run x 200 meters
On the 5min Mark

B.
11min AMRAP
Burpee x 5 reps
Kettlebell Deadlift x 10 reps 55/35
Slam Ball Over Shoulder x 15 rep 35/25

Performance:
A.
5 Sets 75%
Row x 15 cal
Run x 200 meters
On the 5min Mark

B.
11min AMRAP
Burpee x 5 reps
Kettlebell Deadlift x 10 reps 70/55
Slam Ball Over Shoulder x 15 rep 50/35