12-18-13

Fitness:

10 min AMRAP @ 80%

Row 300

14 SA OH Walking Lunges (DB or KB)

10 Pushups

rest 4 mins

10 min AMRAP @ 80%

run 400

10 V-Ups

3/6 Strict Pullups

rest 4 min

10 min AMRAP @ 80%

Row 300m

14 SA OH Walking Lunges (DB or KB)

10 Pushups

Competition:

For time:

40 KBS 2pd/1.5

20 T2B

20 Power Clean 185/115

40 Burpee