12-19-13

Fitness:

Warmup will begin a few minutes early for each class. I have a surprise for everyone tomorrow.

5 rounds not for time

SA FC 150m 2pd/1.5pd

1/2 Rope Climbs

BB OH Walk 150m  115/75

Competition:

Row 500m @ 80-85%

rest 1:30

x 7

+

4 rounds

40 sec hollow hold

12 pushups @ 3010

15 sec T2B Hold