Competition Programming 17.11.15

20 min @ 75%:
100’ bottoms-up waiter’s walk, right
50 single-unders
100’ bottoms-up waiter’s walk, left
50 single-unders
500m row w/ damper @ 1
+
(Rest 5 min)
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20 min:
30s assault bike @ 50%
30s assault bike @ 75%
30s assault bike @ 85%
20s assault bike @ 90+%
10s spin down
*Roll on and off between paces – gradually move from one pace to the next.
+
(Rest 5 min)
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20 min @ 75%:
100’ bear crawl
10/side hip airplanes
10 bird dogs @ 2020 tempo
10 dead bugs @ 2020 tempo
1 mile assault bike