7/28/16

3×2@70%
2×2 @80%
3×1 @90% + (increase if feeling good)

Metcon:
AMRAP 7 min
200m weighted run(wall ball) (20/14)
15 wall balls (20/14)

1 min rest

AMRAP 7min
150m row (sprint) (bring rowers by the sled)
1 sled push

Core: 3min hollow arch hold
Alt every :30