2/28/13 Tuesday

Fitness/Performance

**In light of the annual “Murph” yesterday we are gonna deviate from typical programming and do a little MAP work today to help ease some of the soreness.**

10 minutes of work @ 75% effort:

500m Row

15 OHS @ 45/65lb

–5 min recovery

10 min @ 75%:

400m Run

5 Slow Knees to Elbows

20 Walking Lunges

–5 min recovery

10 min @ 75%:

600m Run

5 Push-ups

15 Unanchored Sit-ups

–5 min recovery

10 min @ 75%:

300m Row

10 Split Jerk @ 45lb – alternate legs each rep