12.23.13

Fitness
For time
21 thrusters @ 95/65
9 burpees over the bar
run 400 meters
15 thrusters @ 95/65
15 burpees over the bar
run 400 meters
9 thrusters @ 95/65
21 burpees over the bar

Performance
A1.AD 25 seconds @ 99% X 3; rest 3:00
A2. Row 25 seconds @ 99% (5 sec roll in) X 3; rest 3:00
B. Superman X 5 hard efforts (6-10 seconds each); rest as needed