12/8 Saturday XFitSport/Fitness 10 min @ 75%: Row 250m 5 Ring Dips 15 KBS – 1.5pd/1pd –5 min rest 10 min @ 75%: Row 250m 5 Knees to Elbows :30 sec HS hold –5 min 10 min @ 75%: Row 250m 10 Snatch Balance @ 65/45lb 10 GH Sit-ups