06.26.13

Fitness
A. snatch (moderate) X 3 X 4; rest 90 seconds
B1. Ring rows X 10 X 4; rest 0 seconds
B2. Split squats X 5 (each side) X 4; rest 90 seconds

Performance
@ 97% for time
15-12-9 reps of
kb swing @ 70/55
burpees
*run 100 meters after 9th burpee (end of couplet)—time stops @ completion of run
rest 9:00
@ 97% for calories
row 3:00 for calories
rest 9:00
repeat swing, burpee, run from above