March 22, 2013
1) Warm up similar to what you will do before 13.3
2) Complete two rounds of:
10 x wall balls (20/10lb)
15 x double unders
2 x muscle ups
rest 2 min
Speed through the movements and take your time during the transitions. Layout everything as you will have it during 13.3.
3) Row 8 min at a revitalizing pace.