12032012

3 rounds for time:

Fitness:

400 m run

21 KB swings 1/.5 pood

12 Pull Ups jumping/banded

 

Performance:

400m run

10 burpees

21 KB swings 1.5/1

10 burpees

12 Pull Ups Banded

10 burpees

 

Competition:

400 m run

10 burpee box jump (24/20)

21 KB swings 2/1.5 pood

10 burpee box jumps (24/20)

12 pull ups

10 burpee box jumps (24/20)