2-19-14

Fitness:

Row 500m @ 90%
males rest 2 min;females rest 2:30 x 5
+
4 rounds
3/5 strict pullups (chin over bar)
8 Pendlay/BB row @ 3112
BB over head carry 160″ 95/65
+
DB Powell Raise 8-10 x 4 @ 3010 rest 30 sec b/n each arm

Competition:

AD 30 sec @ 90%
30 sec rest/walk
x9
rest 3 min x 3
+
@ 90%
15 OHS 75/45
row 400m
x 4
+
cool down