09.30.14

Fitness
3 sets for time
row 200 meters
12 wall ball shots @ 20/14
9 burpees

rest 15 minutes

for time
run 1,000 meters

Performance
15-12-9 reps for time
thrusters @ 75/45
pull-ups

rest 15:00

15-12-9 reps for time
thrusters @ 75/45
pull-ups