11-18-14

Fitness:

14 min AMRAP @ 80%
12 Hand Release pushups
14 Walking Lunges #45/25
16 KBS
rest 4 min
14 min AMRAP @ 80%
60 sec Hollow Hold
250m row
12 OHS 75/45 (from the floor)

Competition:

Press 6-8 x 4 @ 21×1 rest 2 min
+
5 bar facing burpee
6/9 C2b Pullups
15 Wallballs
rest 1 min x 6