11-29-13

Fitness:

A. Pull-up/ P-Pull up 5-5-4-3 @ 31×2 rest 1-2 min

B. DB Torso Row 6-8 x 4 @ 31×1 rest 30-45 sec

C1. 3 TGU per side x4  (HAP) no rest

C2. BB Front Rack Lunge 5 each leg x 4 rest 1-2 min

+

5 Sleds 100″ @ 110/70

Competition:

A. Back Squat 5-4-3-3 @ 21×1

B. Thruster-work to a tough double in 10 min

+

5 sets of

2 Rope Climbs 15″

SA FC 75m x 2 (1 right, 1 left)

10 T2B