02.02.15

Fitness
AMRAP in 22:00
run 400 meters
20 wall ball shots @ 20/14
15 russian swings @ 55/35
10 ring rows

Performance
A.@ 90%
row 600 meters; rest row time
row 400 meters; rest row time
row 200 meters; rest 4:00
B. run 600 meters; rest run time
run 400 meters; rest run time
run 200 meters
C1.low gait PVC pass throughs X 10 X 2; rest 30 seconds
C2.ring superman X 10 seconds X 2; rest 60 seconds
D.single leg hamstring PNF X 60 seconds each;rest as needed
E.straddle PNF X 75 seconds