12.15.17

Fitness
A.for total work time
run 400 meters
rest 60 seconds
+
5 sets
10 thrusters @ 45/35
5 strict pull-ups
rest 60 seconds after 5th set
+
run 400 meters
*note:only 2 runs
B.dorsi X 10 breaths ea
-special shoulder #2 X 10 breaths ea
-breathe @ 4484 w/wave tension

Performance
A.5 rounds for time
row 250 meters
15 wall ball shots @ 20/14
5 sandbag get-ups @ 60/45 (start and end ea rep standing)
B.ND w/hands under feet X 10 breaths
-up dog X 10 breaths
-bretzel X 10 breaths ea
-breathe @ 4484 w/wave tension