2012-11-23 WOD

"Max Aerobic Power" (MAP) day. Everything should be at 80-90%, scale so you don't stop moving.

A. 10 min AMRAP
{
7 wallballs 14/20 (I did 20#)
7 KBS 35/53 (I did 53#)
7 dips
7 pistols or air squats (I did air squats - wow, where did my pistols go? need to work on those)
} result: 6 rounds even

B. 2k row at 85-90%
time; 8:33

C. 7 min AMRAP
{
5 box jumps 24/30 (I did 30")
5 power clean 65/95 (I did 95#)
5 pullups
} result: 5 rounds plus 2 reps