08.24.15

Fitness
A1.barefoot bunny hop drill x 1 length X 3; rest as needed
A2.50 meter form run X 3; rest as needed
B.10:00 @ 80%
Run 200 meters
10 no jump burpees
10 ring rows
10 box step -ups @ 24/20
Rest 4:00
For completion @ 80%
Row 600 meters
10 wall ball shots @ 20/14
10 sandbag GTS
10 bar dips
10 pull-ups
50 jump rope reps
Row 300 meters

Performance
A.hang snatch @ ~ 65% X 2 X 4; rest as needed
B.3 rounds for time
10 OHSQs @ 95/65
5 burpee pull-ups
Run 400 meters
C.cuban rotations @ 2020 X 4 X 3; rest as needed
*OHSQs from floor