08.22.16

Fitness
5 rounds for total time
Run 200 meters
10 wall ball shots @ 20/14
10 ring rows
Rest 60 seconds b/t each round
Score is total work time.

Performance
A.shrimp squat X 5 ea X 4; rest 90 seconds (decrease ROM to get reps if necessary)
B.3 sets @ 85%
Row 200 meters
20 jumping lunges (alt)
15/10 P.lette push-ups
10 OA swings @ 55/35 (right)
10 OA swings @ 55/35 (left)
Run 200 meters
Rest 2:00 b/t sets