07312014- 30w/30r

Strength/Skill:

Strength Make Up and Goal Work

Workout of the Day:

4 Rounds of:

30 sec Muscle Up/Pull Up

30 sec rest

30 sec Row

30 sec rest

30 sec Toes to Bar/Knees to Chest

30 sec rest

30 sec Box Jump

30 sec rest

CF414 Endurance:

3 x 7 min run for distance (walk/recover 3 min between each)