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Saturday - MAP Multi - 10/5--15/5

15 minutes of work @ high aerobic/consistent effort:

Run 100m/subbed 25 sec airdyne

10 Right Arm KB Snatch - 16kg

10 Left Arm KB Snatch - 16kg

10 Hand Release Push-ups

--5 min recovery

15 minutes of work @ high aerobic/consistent effort:

Row 150m

10 Knees to Elbows

10 Thrusters - 45lb

10 KBS - 24kg

Results:

part 1: subbed 25 sec airdyne - 10 rounds+15 sec airdyne

part 2: 7 rounds + 10 thrusters

notes: felt very good throughout