November 5, 2014

AM

Rest/mobility

PM

200m Run

15 Burpees

20cals AD

20 Box Jumps @ 20"" (step-down)

20cals AD

15 Burpees

200m Run

Rest 4min

x3 @ 80-85% effort

Rest 10min

Repeat one more round @ 90%

**if burpees bother your wrist sub 40# Slamball

NOTES:

R1- 5:58 @ 80%-85%

R2- 6:20

R3- 7:39

R4- 6:55 @ 90%

Unbroken