Friday 12.20.13

Strength
Squat Clean 3-3-3-2-2-1

WOD
12 min AMRAP:
3 DB thrusters (55/35)
6 hand release push ups
9 weighted box step ups (45/25#) on (24/20")

Endurance
20 min AMRAP
5 burpees
10 KBS (53/35)
15 lunges
then,
1000m row for time