9-2-13

Fitness:

A. Back Squat work to a tough 5 in 4 sets rest 2-3 mins

+

3 rounds

12 Pushups @ 3010

10 DB Bicep Curl @ 3010

no rest

+

4 rounds

15 DB Thruster

200m Row

1 min rest

+

FC 100m x 3

Competition:

Back Squat 8-10 x 4 @ 31X1

+

EMOM for 10 min

3 cleans @ 65% of 1 RM

+

For Time w/ 12 min Cap

45 DU

20 Wallball

10 T2B