6-5-14

Fitness:

A1. Dip (Wtd) 4-5 x 4 @ 31×1 rest 1-2 min
A2.(F) SA DB Row 10-12 x 4 @ 31×2 rest 20 sec b/n arms; rest 45 sec
A2.(M) Pendlay Row 5-7 x 4 @ 20×2 rest 1 min
+
5 rounds @ 80%
1/2 rope climbs
1 min FLR
Waiter Carry
30-45 sec hollow hold

Competition:

10 min AMRAP @ 80%
20 DU
8 HPS 95/65
7 t2b
rest 4 min
10 min AMRAP @ 80%
15 wallball
300m row
9 Burpee