September 19, 2014

A. Complete For Time:
800 m. Run (4 Laps)
+
TABATA Mash Up (8 rounds total)
Push-Ups/KB Squat Cleans
*alternate between these two movements
+
600 m. Run (3 Laps)
TABATA Mash Up (8 rounds total)
Box Jumps/Hollow Rockers
*alternate between these two movements
+
400 m. Run (2 Lap)
Walking Lunges/Double Unders
*alternate between these two movements
+
200 m. Run (1 Lap)

Score= Total Time

B. Build to Heavy Single in Complex:
DeadLift + Power Clean + Front Squat

C. Skills