08.20.14

Fitness
A1. ring superman X 10 seconds X 4; rest 30 seconds
A2. strict toes-to-bar @ 1030 X 5-6 X 4; rest 30 seconds
A3. Row and/or AD All out X 20 seconds X 5; rest 2:30-accumulate 20 seconds in hollow plank during rest-5 second roll in on sprints

Performance
A. for  time
row 500 meters
20 STOH @ 135/95
row 500 meters
rest exactly 4 minutes b/t ‘a’ and ‘b’
B. for time
run 400 meters
20 strict pull-ups
run 400 meters

Add part ‘a’ time and part ‘b’ time together for time of tester.