Saturday July 12th, 2014

Fitness:

A. work on something you wish to improve for 10 minutes. 

B. 

for time:
Row 1000 Meters
30 Pull-Ups or Ring Rows
40 Burpees
50 Wall Balls
800 Meter Run

Performance:

For time:
2 rounds for time:

Run 400m

Hang Power Clean 95/65 x 10 reps

Burpees x 20 reps

13 min time cap

Rest 8 minutes

For time:

2 rounds for time:
Burpees x 20 reps
Hang Power Clean 95/65 x 10 reps
Run 400m 

13 min time cap