http://opexfit.com/july-12-2014/

For time

Row 1k 80% effort
rest 1min
85% effort
Run 400m
30 wall balls 30/20#; 10/9′ target
30 DB walk lunges 55/30#/hand
30 box jumps sd 24/20″
30 T2B
60 DU
rest 3mins
Row 1k same time as above

Notes:
– pace the first row and go for same time on last row
– grinder pace on workout – time this
– record total time
– compare to April 15th