Tuesday, December 4, 2012

 
Sam putting up some deadlifts finishing with a nice 253#

DROM
250m Run
3 rounds of:
10 Shoulder Press (empty bar)
10 Squats (empty bar)
10  Sit-ups

MOD
Three Rounds NOT For Time:
10 Pistols (or pistol progressions)
Rest 1:00
10 Ring Dips or 20 Box Dips
Rest 1:00

WOD
15:00 AMRAP
1 Rope Climb
5 OHS 95/63#
10 GHD Sit-ups

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