April 9, 2012

Max Effort Back Squat 300+heavy chains
3rnds for time
21 2p kb swings
15 med ball clean wall ball
9 t2b
5:45

1min Air Squat
64

rest 6+ hrs

Dynamic Upper 10x3 Bench 155#

2x12-Strict Pullup, Dip, Machine Bench, Machine Press, db bent row 80#

20 Burpee, 350m Row sprint x3 rest 2mins between