7-12-13

Workout

Mobility
Warm up

Fitness 
1)  350 m Run @ 85% x 5; rest 2 min


Lady's 
1)  Snatch Deadlift 2-2-2-1-1-1; rest 2 min
2)  Handstand Push up Negatives; accumulate 35 reps at 4 second eccentric pace

Power 

1)  Power Clean x 3 x 5

One Minute On...One Minute Off for 10 minutes
30 Russian KB Swings

*Count a penalty if you do not get 30 within the minute.  Penalty = 1000 m row.