warm up. 5 pullups, 5 dips, 500 m row (1:57)

stretching

squat

45×10
95×5x2
135×5
145×5x5

December 30th, 2009 | Uncategorized | No comments

row 500m
ball cleans 20# 21
box jumps 15. 24 inch

3 rnds plus 318m

20 minutes.

December 28th, 2009 | Uncategorized | No comments