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01312014

PROGRAM A)

1)Row 1 minute on, 20 seconds off for 12 Rounds


2)For Time:

Run 2 miles

50 Jumping Pull-ups

Run 1 mile

PROGRAM B)

Strength

1) BS 2x5 @65, 3x5 @70

2) FS 4x5 @60

Cond

60 sec air dyne sprint

then

Every 30sec for 6 minutes

perform a snatch @75% of max

then

60 sec air dyne sprint


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720 SE Pioneer Way Oak Harbor Wa 98277