04.02.14

Fitness
A1. archer ring rows X 4-8 X 4; rest 90 seconds
B. run 800 meters @ 85%
dips X AMRAP-1; rest 3:00
C. row 800 meters @ 85%
ring push-ups X AMRAP-1; rest 3:00
D. run 800 meters @ 85%
dips X AMRAP-1

Performance
A1. strict pull-ups X 8-10 X 4; rest 60 seconds
A2. ring push-ups @ 2010 X 10-12 X 4; rest 90 seconds
B. row 2,000 meters @ 85%; rest 4:00
C. run 1 mile @ 85%