12-20-13

Fitness:

A1. DB Seated Shoulder Press 10-12 x 3 @ 31×1

A2. DB Row 10-12 x 3 @ 31×2

+

3RFT

20 KBS #53/35

20 Burpees

Competition:

A. 15 minutes to find 10RM Back squat

B. Power Clean work to a tough TNG triple in 10min

C. Wallballs #40/20  7 -7-7 x 3 rest 10 sec, rest 90 sec

D1. WTD Pullups 3-4 x 4 @ 31×2 rest 30 sec

D2. AMRAP Strict Pullups rest 2 min