12.30.14

Fitness
for time
row 1,000 meters
100 squats
100 push-ups
50 ring rows
100 seconds hollow plank
run 1,000 meters

Performance
for time
row 1,600 meters
10 wall walks
25 strict pull-ups
50 box step-ups @ 24/20
run 1,600 meters
50 box step-ups @ 24/20
25 strict pull-ups
10 wall walks