07.10.13

Fitness
21-15-9 reps for time
kb swings @ 55/35
ring push-ups
step-ups w/kb @ 20in

Performance
for time
row 500 meters
40 double unders
10 burpee pull-ups
run 400 meters
50 double unders
15 burpee pull-ups
row 300 meters
60 double unders
20 burpee pull-ups