11-15-13

Be sure you are warm!!!!!!!

Fitness:

A. Pullups 5-5-5-5 @ 31×2 rest 2 min

B. Kneeling Torso Row 10-12 x 4 @ 31×1 rest 30 sec, rest 1 min

C1. Deadlift 4-5 x 5 @ 3010 rest 30 sec

C2. Sprint 75 m x 5 rest as needed

+

DB Powell Raise 10-12 x 4 @ 3010

Competition:

1o min AMRAP @ 90%

15 DU

10 Burpee

7 C2B Pullups

rest 4 min

10 min AMRAP @ 90%

row 250

10 Wallball

7 t2b

rest 4 min

10 min AMRAP @ 90%

15 DU

10 Burpee

7 C2B Pullups