04.14.14

Fitness
AMRAP in 15 minutes @ 80%
run 400 meters
10 goblet squats @ 55/35
10 hindu push-ups
10 ring rows
30 seconds in front plank (forearms)
1 length crab crawl
rest 7:00
for 10 minutes @ Z1
row 250 meters
bear crawl 1 lap
run 200 meters

Performance
AMRAP in 15:00 @ 80%
row 500/400 meters
7 wall walks
40 double unders
10 toes-to-bar
20 wall ball shots
20 butterfly HTF sit-ups
rest 7:00
AMRAP in 15:00 @ 80%
run 400 meters
5 kb snatches @ 55/35 right
10 ring rows
5 kb snatches @ 55/35 left
10 hindu push-ups
10 box step-ups @ 24/20