10.03.14

Fitness
A1. L-sit X 12 seconds X 3; rest 60 seconds
A2. strict toes-to-bar @ 1010 X 6-8 X 3; rest 90 seconds
B.3 sets All Out
20 seconds of russian swings @ 55/35
AD or row 25 seconds
rest 3-4 minutes
*AD sets 1 and 3 and row set 2

Performance

for time

50 cals rowing

40 wall ball shots @ 20/14

30 CTB pull-ups

20 deadlifts @ 185/95

10 burpees over the bar