Saturday 11/23/13

Five rounds each for time of:
400 meter Run
20 Thrusters; 1/2 body weight
15 Pullups
20 Sit ups
Rest as needed.

A. build to a tough single push press in 8mins
B. take 67% of A complete 3min amrap push press in unbroken sets of 2 only
rest as needed
C. Row 1k for time

A. – good warm up start at 40% of 1rm
B. – rack the weight after 2 reps every time focus on regulating rest times btw sets – record weight and total reps
– warm up well for row take your time and go for it


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