11-19-13

Fitness:

A1. Deadlift 4-5 x4 @ 3010 rest 1 min

A2. DB BP 10-12 x 4 @ 3010 rest 1-2 min

+

EMOM for 12 min

Even- 4 TnG Power Clean 135/95

Odd- 20 sec sprint on rower

Compettion:

10 min MAP @ 90%

12 KBS

200m run

15 Pushups

rest 4 min

15 Thruster 75/45

40 DU

10 T2B

rest 4 min

10 min MAP @ 90%

12 KBS

200m run

15 Pushups