08.28.13

Fitness
@80-85% MPE

run 1000 meters
+
5 sets
10 push-ups
12 squats
14 HTF Sit-ups (butterfly)
+
row 1000 meters
+
3 sets
10 box step-ups @ 20in box with a single/35/15# KB in front rack
10 ring rows
+
run 400 meters
+
2 sets
10 burpees
10 knees-to-elbows

Performance
@ 80-85% of MPE

25 wall ball shots @ 20/14 (unbroken)
20 burpees
20 KB snatches (10 ea side) @ 55/35
+
run 1,000 meters
+
5 sets
bear crawl 1 lap (2 lengths)
100 meter plate carry (in front of body) @45/25
+
row 1,000 meters
+
25 wall ball shots @ 20/14 (unbroken)
20 burpees
20 KB snatches (10 ea side) @ 55/35