07.31.15

Fitness
A.2 rounds for time
run 200 meters
15 burpees
10 pull-ups
30 jump rope reps
row 250 meters
30 alt lunges
B1.floor German hang X 25 seconds X 2; rest 30 seconds
B2.cuban rotations @ 4020 X 6-8 X 2; rest 30 seconds

Performance

A.hang snatch @ ~ 70% X 1 X 6; rest as needed

B.AMRAP in 14 minutes

5/3 L-pull-ups

10 alt pistols

15/10 ring push-ups

C1.DB ext rotations @ 3020 X 6-8 ea X 2; rest as needed

C2. floor German hang X 20 seconds X 2; rest as needed