10.06.16

Fitness
A.5 rounds for time
50 jump rope reps or 25 DUs
20 alt lunge steps
10 dive bomber push-ups
rest 2:00
row 600 meters
Score is total work time.
B.prone founder pose X 15 seconds X 3; rest as needed

Performance

A.15:00 gymnastics circuit

-1 legless rope climb

-5 P.lette kick throughs

-basic triangle X 15 seconds

-15 seconds belly-to-wall HS hold

-10 leg circles ea direction in seated straddle

B.@ 85%

row 500 meters

50 DUs

10 dive bomber push-ups

30 alt lunges

5.5 TTB

20 russian swings @ 55/35

run 400 meters