08.15.14

Fitness
for time
100 meter farmer’s carry @ 55/35
30 ring push-ups
run 600 meters
30 alternating jumping lunges
row 600 meters
run 200 meters

Performance
A. clean and jerk @ 57% X 2 X 4; rest 60 seconds
B. belly-to-wall handstand holds X 30 seconds X 3; rest 60 seconds
C1. archer ring rows @ 1030 X 6-8 X 3; rest 60 seconds
C2. L-sit X 10-12 seconds X 3; rest 60 seconds