Friday 11.15.13

Strength
Power cleans 5-5-5-5-5
 

2011 Regionals WOD
20 cal row
30 burpees to plate
40 ground to overhead with DBs (45/35)
50 T2B
100ft walking lunge with plate overhead (45/25)
150ft sprint
 

Endurance
6x800m run for time
3 burpee penatly for every second more or less than 3 seconds off original time