04.14.15

Fitness
A.5 rounds for time
run 200 meters
10 wall ball shots @ 20/14
10 russian swings @ 55/35
B1.floor German hang X 20 seconds X 2; rest 15 seconds
B2.pec PNF X 20 seconds each X 2; rest 15 seconds

Performance
A.AMRAP in 2:00
sandbag get-ups
AMRAP in 2:00
strict pull-ups
AMRAP in 2:00
sandbag get-ups
AMRAP in 2:00
pistols (alternating)
AMRAP in 2:00
sandbag get-ups
AMRAP in 2:00
ring dips (strict)
*Clock does not stop.
**Score is total reps (points) at the end.  Each get-up is worth 2 points.
B.cuban rotations @ 4020 X 6-8 X 2; rest as needed