3-4-15

Fitness:

A1. Wall Walk 3-4 x 4 (pause 10 sec with chest/nose on the wall)
A2. SA Ring Row 10-12 per arm x 4 no rest
+
4 sets
200m run/row
10 UB Thruster 95/65
1 Sled
+
2 sets
12 Face Pulls @ 4114
12 V Pulls @ 4114

Competition:

4 rounds @ 90%
10 wallballs
4/7 C2b Pullup
rest 4 min
+
4 rounds @ 90%
7 OHS 135/95
3 Burpee MU/ C2b Pullup