Fri 8/31:

Run 7 min @z1  complete
+
(all work periods at 85-90%)
30 sec Double Unders/30 sec rest x 8
b/t 42, and 55 per round
--5 min recovery--
4 rounds:
30 sec KB Swings 53#
30 sec rest
30 sec Wallballs
30 sec rest
15kbs/rd, and 16 wallballs/rd
--5 min  recovery--
4 rounds:
30 sec Burpees 
30 sec rest
30 sec Running (15 sec out & back)
30 sec rest
12 burpees/rd, running complete