Monday 12-2-13

For time (10 min cap)
30 thrusters (75#/45#)
30 kb swings (53#/35#)
3 rope climbs
20 thrusters
20 kb swings
2 rope climbs
10 thrusters
10 kb swings
1 rope climb

* Weights should something you are able to go unbroken on the round of 30 thrusters and 30 kb swings.

5 min rest

Then...

Every 2 min for 12 min
400 meter sprint

* this should take you around 1:30 to 1:00 per round. If over 1:30 on your first round do 200 meter sprints instead. If you're doing 200 m sprints in under 1:00 then switch to 300 meter sprints. There will be an extra cone out to show the 300 meter mark. Listen to your coach :)