10-3-13

Fitness:

Run 1 mile

Then,

Walking Lunge 50′ #95/65 (bar in front rack)

20 OHS

Walking Lunge 50′ #95/65 (bar in front rack)

10 OHS

Competition:

Row 500m

rest 4 min x 3

rest 15 min

+

4 rounds for time

8 Burpee Box Jump Over 24/20″

9 Power Clean #155/105

10 Dips/Ring Dips