Tuesday, 092413

CFF Comp shirts for our 5 Teams heading to CF Milford in October

am:
A.
:30 on @90
:30 on @60
x 12
+
@80-85%
800m Run
100 Double Unders
800m Run
+
Farmers Walks - Distance + heavy



pm:
A. Power Clean + Push Jerk + Split Jerk
B. MAP Training 80-85%
AMRAP 8 
10 Pullups
10 Box Jumps (24/20) - step down

rest 4

AMRAP 8
Row 250m
10 GHD Situps
10 KB Swings (70/53)

rest 4

into EMOM x 12
odd: weakness 1
even: weakness 2