1.7.10

FRIDAY

Strength:  Weighted Pull Ups  8…7…6…5…4…3

Auxiliary:  5K Run

Skill:  Double Unders

Metcon:

"GONE IN 30 SECONDS"

3 Rounds of:

30sec Push Ups

Rest (30sec)

30sec Sit Ups

Rest (30sec)

30sec KB Swings… 53 pounds

Rest (30sec)

30sec Row for Cals

Rest (30sec)

30sec Double Unders

3 Minute rest between rounds.  Add up total reps in each round for each exercise to get your score.

Post total reps to comments