04.28.14

Fitness
for time
row 800 meters
50 ring push-ups
30 strict pull-ups
run 800 meters

Performance
A. 5 sets (rest as needed to ensure completion)
1-2 legless rope climbs
6-8 ring dips @ 30X0
1 tough lever progression
B. 4 sets @ Z1
run 60 seconds
row 60 seconds
bear crawl 1 lap
crab crawl 1 lap
10 HTF sit-ups (butterfly)