9-5-13

Fitness:

3 rounds

12 Pushups @ 3010

12 Walking Lunge w/ KB- 6 with each arm

rest 1 min

+

12 Goblet Squats

7 H/R Burpee

x 6

+

FLR on Floor (ME)

20 wtd Abmats

x 4

Competition:

1000m Row @ 80%

rest 5 min

x 4

May want to add in some snatch technique.