01.18.16

Fitness
A.front squat @ 20X0 X 3 X 5 @ ~ 65% (speed); rest 20 seconds
A2.3 max vertical jumps X 5; rest 60 seconds
B.for time
50 cal row
30 wall ball shots @ 20/14
15 burpees

Performance
A.6:00 @ 85%
7 STOH @ 75/45
14 alt lunges
21 DUs
rest 3:00
6:00 @ 85%
5 TTB
10 push-ups
15 box jumps or step-ups @ 24/20
rest 3:00
for completion @ 85%
run 200 meters
30 wall ball shots
run 200 meters
B.Z1 for 5:00