12.07.15

Fitness
for time
row 250 meters
20 russian swings @ 55/35
run 200 meters
20 p.lette push-ups
row 250 meters
100 jump rope reps
run 200 meters
20 wall ball shots @ 20/14
row 250 meters

Performance
A.back squat @ 32X1 X 6-8 X 3; rest 90 seconds
B1.F.lever variation X 6-8 seconds X 3; rest 30 seconds
B2.L-sit on P.lettes X 10 seconds X 3; rest 0 seconds
B3.plow X 15 seconds X 3; rest 75 seconds
C.@ Z2 for 10-15:00 as time allows
row 400 meters
100 meter suitcase carry @ 55/35
AD or run 60 seconds