07.28.15

Fitness
A.front squat @ 20X0 X 8-10 X 3; rest 30 seconds
A2.OA row @ X020 X 6-8 ea X 3; rest 60 seconds
B.3 sets @ 99%
10 squat jumps
row 200 meters
run 100 meters
rest/walk 3-4:00
*run to stop sign and walk back to start

Performance

A.work up to a heavy 3 rep CGBP @ 20X0 in 12 minutes or less

B.2 sets @ 98%

row 250/200

15 russian swings @ 55/35

15 burpees

row 250/200

rest 10:00 b/t sets

please put times on board