Wallball
Run 4000 m TT

Run 4000 m This is an all out effort for time.

Complete in teams of 4; 200 m intervals

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Movements

Pull-up Run
Every 1 min for 10 mins: 3 Position Snatch

1 3 Position Snatch, pick load Every 1 min for 10 mins.

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FT: Rows; 3x Wall Balls, Kettlebell Swing (Russian)s and Toes-to-bars

For time: Row, 750 m -- then -- 3 rounds of: 25 Wall Balls 20 Kettlebell Swing (Russian)s 15 Toes-to-bars

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Alt EMOM 14 mins: Double Unders and Muscle-ups

Every 1 min for 14 mins, alternating between: 40 Double Unders Muscle-up

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Run : 10x 400 m, rest 1:30

Each for time: Run: 10x 400 m Rest 1:30 between efforts.

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Nothing assigned for February 12, 2016


Gym Activity

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