01.16.15

Fitness
A.for time
row 50 cals
40 burpees
30 russian swings @ 55/35
20 walking lunge steps
run 400 meters
B. side plank X 30 seconds each sidee X 2; rest as needed

Performance
A.In 8 minutes, work up to a heavy 3 rep push-press.
B.for 90 seconds @ 99%
15 burpees AFAP
row (m) for time remaining
rest 5:00
C.for 90 seconds @ 99%
10 wall ball shots @ 20/14
10 russian swings @ 55/35
rest 5:00
D.for 90 seconds @ 99%
15 burpees AFAP
row (m) for time remaining