08.06.14

Fitness
for time
10 wall walks
20 pull-ups
30 goblet squats @ 55/35
40 push-ups
row 500/400 meters
40 push-ups
30 goblet squats
20 pull-ups
10 wall walks

Performance
A. In 12 minutes, work up to a heavy 5 rep clean cluster (1.1.1.1.1) w/ 10 seconds b/t reps-great technique
B1. belly-to wall handstand X 40 seconds X 3; rest 45 seconds
B2. pronated weighted pull-ups X 6-8 X 3; rest 45 seconds
B3. ring superman X 10 seconds X 3; rest 60 seconds