Oct 8th

AM - MAP (30/30)

3 sets @ 90%:

30 sec KBS - 32kg 15, 15, 15

15 sec rest

30 sec Wall Balls - 14# to 10 ft 15, 15, 15

15 sec rest

30 sec Box Jumps - 30" - no rebound, jump down 11, 11, 12

15 sec rest

30 sec Airdyne 12, 13, 14 cals

240 sec rest

+

5 min rest

+

10 Burpees ALL OUT per min for 5 mins - jump to touch 6" OH

completed, rounds 4 and 5 felt a bit slower than the previous 3

9 

PM - Z1 Run

20 min Z1 Run

9