09.03.13

Fitness
A1. ring push-ups @ 3010 X AMRAP-1 X 5; rest 30 seconds
A2. 25 seconds In hollow plank X 5; rest 90 seconds
B. 4 sets
row 60 seconds (meters)
rest 60 seconds
AD 60 seconds (cals)
rest 60 seconds

Performance
A1. 20 second handstand hold on wall X 5; rest 30 seconds
A2. 2 rope climbs (1st climb legless, second with legs) X 5; rest 90 seconds
B. run 800 meters X 3; rest 3:00