07.31.14

Fitness
for 12 minutes @ 85%
run 400 meters
10 ring push-ups
10 knees-to-elbows
10 alternating sideways apes
rest 6:00
for completion @ 85%
row 500/400 meters
150 single jump rope reps
50 meter waiter’s carry @ 35/15
200 meter med ball run @ 20/14
row 250/200

Performance
A1. snatch @ 60% X 1.1.1 X 5; rest 30 seconds
A2. tuck jump for max height (ok to wear shoes) X 3 X 5; rest 60 seconds
B1. toes to bar @ 1031 X 8-10 X 3; rest 30 seconds
B2. belly-to-wall handstand hold X 35 seconds X 3; rest 90 seconds

*10 seconds b/t cluster reps