Sunday 23 August 2009

F.M.P - WoD - Operation Cruise Control

FMP WORKOUT

Insert to Ship – Max time 20 minutes
Swim 1000 Yards or Meters (Substitute 5000 Meter Row) - subbed to 7 mins continuous S.D.H.P

5 minute transition time allowed

Board the Ship – Max time 10 minutes
5 Rounds of:
10 Dead Hang Pull Ups
20 Squats

5 minute transition time allowed

Take out the Terrorists – Max time 20 minutes
Run 100 Yards
100 Kettlebell Swings

Run 100 Yards
50 KB Snatches each arm – change arms as necessary

Run 100 Yards
100 Push Ups

Run 100 Yards

50 Burpees

Cheers Rob

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