10.04.16

Fitness
A1.wall hop X 10 X 2; rest 0
A2.bunny hop X 20 meters X 2; rest 30s
B.AMRAP in 8:00
10 knees-to-elbows
10 goblet squats @ 55/35
C.EMOM for 10 sets
-odd=1-3 backwards rolls
-even=hollow plank X 20 seconds

Performance

All @ 97%

A.row 500 meters

rest 5:00-6:00

20 wall ball shots

15 burpees

10 pull-ups

rest 5:00-6:00

row 500 meters

B.Z1 (cyclic) for 10:00-15:00