April 17, 2012

part 1:
A. power clean x 1/push press x 3; rest 5 min x 3 205#
B. rope ascent practice - 10 min 10 practiced skill
C. AMRAP DU's in 5 min - 200 heavy rope

rest 4+ hours

part 2:
"the Jar"
for time:
50 burpees
Run 500 m
Row 1K
7:35