December 11 2015

Fitness:

A. DB Thruster 10 reps x 5 sets rest 2 min (increase weight per set) rest 1-3 min
B. SA DB Row 12 per arm x 4 sets rest as needed
+
4 sets
10 Burpee Step Over (Wtd)
12 Double KB FS+ Walk 150′ before putting KB’s down (Walk with KB’s in Front Rack)
1 Sled (heavy;grinding pace)
rest 2-3 min
+
3 sets
12 Face Pulls
5-7 Strict T2b or Strict Knees to Elbows

Competition:

A. Back Squat Max rest as needed
+
5 rounds for time
200m run
12 UB OHS 135/95-masters sub FS
35 UB DU