July 19, 2014

Skill

  • 10x[Sprint 20m forward, 20m backward, 40m forward, 40m backward]
  • Run every 90 seconds

WOD

10 Minute AMRAP of:

  • 15 KB SDHP, 70#/53#
  • 30 Russian twists, 20#/14# Medball
  • 200m Medball Run, 20#/14#