09.01.17

Fitness
A.AMRAP in 22:00
run 400 meters
15 burpee box step-ups @ 24/20
10/5 pull-ups
B.foot on rig X 10 breaths ea
-special shoulder #1 X 10 breaths ea
-bad X 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00

Performance
A.AMRAP in 22:00
run 400 meters
5 wall walks
10 pull-ups
15 sandbag GTS @ 60/45
B.dorsi X 10 breaths ea
-special shoulder #2 X 10 breaths ea
-bad X 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00