December 30, 2012 (Sunday)

Warm-Up

A. 500m Row

B. 2 Rounds of:

     5 Bandy Side Steps

     5 GM

     5 Bandy Side Steps

     5 KBS (10kg.)

     5 KBS Each Arm (10kg.)

Strength

A. Work up to heavy 1 Rep Clean - 270# *PR*

B. 3 Rounds of:

     5 Strict Wtd. Pull Ups

     8 Strict HSPU

     10 GHD SU

WOD

5 Rounds of:

     250m Row

     10 Burpees

     30 DU

     1:00 rest

Sore - 13:00