9-27-13

Please read this…it may save your life or someone you know

Fitness:

A. Back Squat 1 x 20 rest as needed

5 min AMRAP

5 Deadlift 185/135

5 Burpee over bar

2 min rest

5 min AMRAP

12 KBS

3/5 Pullups (no bands)

2 min rest

5 min AMRAP

15 wallballs

200m run

**The back squat should have a few warmup sets before you complete your 20 rep attempt.

Competition:

12 mins to find 3 RM PC TnG

For time

500m row

20 Burpees over rower

x 3