12.14.17

Fitness
A.6 rounds for time
-row 250 meters
-12/9 p.lette push-ups
-100 meter sandbag run
B.side plank X 20 seconds ea
-pike to plow X 10 (slow)
-side plank X 20 seconds ea
-½ moon X 10 breaths ea
-breathe @ 4484 w/wave tension

Performance

A.32 Minutes @ tempo MAP pace

-5 burpee box step-ups @ 24/20

-AB 20 seconds

-5-10 TTB

-15.15 DUs

-row 10 cals

-15 russian swings @ 55/35

B.twisting lunge X 10 breaths ea

-kneeling elbow pull X 10 breaths ea

-breathe @ 4484 w/wave tension