January 25, 2013 (Friday)

Warm-Up

Work up to working weight

Strength

A. Work up to heavy 3 x 10 DL - 275/295/315#
B. Work up to heavy 5 x 5

• BP w/ :05 descent - 195# across
• Alt. Mixed Grip w/ :05 descent - 16 kg. KB

WOD

5 Rounds for time of:
     6 HSPU
     8 PU
     10 KBS (24 kg.)
     12 AMSU
     14 Burpee

Score - 14:06

Swim

8 x 50 Swim Pace @ :45