Tuesday, 29 April 14

Tuesday, 29 April 14

CAPACITY1:
Run: 4-6x400m @ 2-4 seconds faster than 1 mile pace; rest 60 seconds between efforts

GYMNASTIC BENCHMARK:
2 min pushups, military style (touch a weight plate w the chest, NO hand release)

CAPACITY2:
“Eld”
15, 12, 9, 6, 3 reps of:
Ring dips
Ball Slams – 40/30 lbs
1 Rope climb (can use legs)
Score=time

Notes:
Complete one rope climb at the end of every round. Watch out for bottle necks = first come first serve



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