10.01.14

Fitness
A. slow bear crawl X 1 length X 4; rest 30 seconds in IND
B.snatch grip deadlift @ X1drop X 5-6 X 3; rest 2:00
C. overhead press @ X020 X 5-6 X 3; rest 90 seconds

Performance
for 5:00 @ 85%
10 russian swings @ 55/35
10 wall ball shots @ 20/14
10 alternating lunges
rest 2:00
for 5:00 @ 85%
5 toes-to-bar
10 box step-ups @ 24/20
20 double unders
rest 2:00
for 5:00 @ 85%
1 rope climb
10 push-ups
run 100 meters
rest 2:00
row 1,000/900 meters @ 85%