10.14.14

Fitness
A1. duck walk X 1 length X 2; rest 45 seconds
A2. flat foot duck walk X 1 length X 2; rest 45 seconds
B. clean pull @ X1drop X 4-5 X 3; rest 90 seconds
C. run 45 seconds X 6; rest 45 second

Performance
4:00 @ 90%
6 burpees (no jump)
8 box jumps @ 24/20 (step down)
rest 2:00
4:00 @ 90%
25 double unders
10 russian swings @ 55/35
rest 2:00
4:00 @ 90%
10 wall ball shots @ 20/14
5 toes-to-bar
rest 2:00
4:00 @ 90%
run 200 meters
row for meters w/ time remaining