12.11.13

Fitness
@ 80% of MPE
AMRAP in 12:00
10 wall ball shots @ 20/14
10 release push-ups
10 russian swings @ 55/35
rest 6:00
for completion @ 80% MPE
run 400 meters
+
3 sets
7 pull-ups
25 double unders
+
run 400 meters

Performance

@ 75-80% of MPE

3 sets

row 900 meters

15 burpees (no jump)

5 L-pull-ups

10 deck squats

20 alternating sideways apes

10 toes-to-bar

run 400 meters

rest 60 seconds b/t sets