07.17.13

Fitness
For time
Row 300 meters
40 wall ball shots @ 20/14
row 400 meters
30 wall ball shots
row 500 meters
20 wall ball shots

Performance

A. 8-10 minutes of forward shoulder roll practice (at least 20 total reps)
B.3 sets @85%
AD 90 seconds for cals
Rest 2:00
Run 400 meters
Rest 2:00