06.30.14

Fitness
A1. pull-up @ X121 X 3-7 X 5; rest 30 seconds
A2. ring push-ups @ 21X1 X 6-8 X 5; rest 90 seconds
B. row 1,000 meters @ 85%; rest 3:00
C. run 1,000 meters @ 85%

Performance
A. for time
run 400 meters
20 STOH @ 115/85
20 CTB pull-ups
20 burpees over the bar
20 front squats @ 115/85
20 toes-to-bar
run 400 meters
B. hang muscle snatch (light-to-moderate) X 8 X 2; rest 60 seconds