06.17.13

Fitness
A. 3 sets for times
run 400; rest 90 seconds
B. 3 sets for times
row 500 meters; rest 90 seconds
C. 3-D plank—30 seconds each X 2 (front, side, side); rest as needed

Performance
for time @ 97%
15 thrusters @ 75/45
15 pull-ups
10 thrusters @ 75/45
10 pull-ups
5 thrusters @ 75/45
5 pull-ups
*3:00 cap
rest 8:00
for time @ 97%
row 800 meters
rest 8:00
for time @ 97%
repeat thruster/pull-up combo from above