January 8, 2013 (Tuesday)

Warm-Up

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Strength/Skill

A. Work up to heavy 3 Rep FS - 275# *PR*

B. 1 x SC -> PC -> PJ EMOTM for 10 min. increasing 10#/round - worked up to 225#

C. Alt. min. EMOTM for 20 min.

     Odd - 5 Strict HSPU

     Even - 5 Strict Mix Grip PU (Alt. by round)

WOD

40/30/20/10

     KBS (24kg.)

     AMSU

25 OH Walking Lunge (2 x 16kg.)

200m Run

Score - 21:17