10.23.14

Fitness
A1. cross-step squat X 10 (alternating) X 3 w/ 10 second pause on last rep; rest 30 seconds
A2. elephant walk X 1 length w/ 3 second pause each rep X 3; rest 60 seconds
B. On a running clock for 5 sets
every 2:00
odd sets (1,3,5)=run 200 meters
even sets(2 & 4)=row 250/200 meters

Performance
3:00 @ 90%
10 wall ball shots @ 20/14
run 100 meters
rest 90 seconds
3:00 @ 90%
5 deadlifts @ 95/65
6 burpees over the bar
rest 90 seconds
3:00 @ 90%
row 150/125
8 STOH @ 95/45
rest 90 seconds
3:00 @ 90%
6 toes-to-bar
25 double unders