July 8, 2014

A. Complete For Time: 

1000 m. Row

+

30 Pull-ups 

40 Burpees 

50 Wall Balls

+

800 m. Run

B. Front Squat/Back Squat

4 Sets:

3/7 @ 70% of Front Squat

*10 Weighted Step ups between sets

C. Cardio

4 Sets

500 m. Row (goal: 1:59 avg men/2:10 women)

*2 minute rest