06.24.14

Fitness
A.for time
row 500/400 meters
40 wall ball shots @ 20/14
30 knees-to-elbows
20 ring push-ups
100 running man jump rope reps
B. accumulate 100 seconds in hollow plank

Performance
for 3:00 @ 85%
5 toes-to-bar
7 kb swings @ 55/35
9 burpees
rest 3:00
for 3:00 @ 85%
7 box jumps @ 24/20 (step-down)
8 alternating lunge steps
9 pull-ups
rest 3:00
for 3:00 @ 85%
row (meters)
rest 3:00
for 3:00 @ 85%
10 wall ball shots @ 20/14
15 butterfly HTF sit-ups
rest 3:00
run 600 meters @ 85%