11-5-14

Fitness:

4 sets not for time
10 ring row or 4-5 pullups @ 3112
BB OH Carry “Clean” Grip 150′
Bear Crawl 150′ Fwd
Bear Crawl 150′ Bckwd
+
SA FW with Handle 150′ x 4 (75R+75L) rest 1-2 min after each set
+
Sorenson Hold 45-60 sec x 3 rest as needed

Competition:

A. OHS 10-12 x 4 @ 31×1 rest 2-3 min
+
5 sets
250m row
15 wallball
8 T2b
rest 2:00