Training Sept 8

skinny Becky


function

10 sets:
10 COVP chin ups
rest 30 sec
15 squats
rest 60 sec

being

for time:
50 box jumps - 30/24"
Row 400 m
50 KBS - 2/1.5 pd
Row 400 m
50 Double Unders

will

part 1:
4 sets @ 100%:
30 sec amrap clean and jerk - 115/80#
30 sec amrap box jumps - 24/20"
30 sec amrap KBS - 2/1.5 pd
30 sec amrap burpees
Rest Walk 12 min b/t sets

rest 4+ hours

part 2:
Run 400 m @ 90-95%
rest 5 min
Run 600 m @ 90-95%
rest 6 min
Run 800 m @ 90-95%
rest 7 min
Run 400 m @ 95-100%