November 26, 2012 (Monday)

Warm-Up

?

WOD

With a running clock:

Workout 1 - Minutes 0-9
3 Rounds of:
     8 FS @ 205#
     8 Strict Pull Ups

Score - 3:27

Workout 2 - Minutes 9-17
3 Rounds of:
     6 PP @ 165
     6 Strict Pull Ups

Score - 2:21

Workout 3 - Minutes 17-25
3 Rounds of:
     4 Thrusters @ 135
     4 Strict PU

Score - 1:20

Strength

Work up to  heavy 3 Rep DL - 365# *PR*

WOD

4 Rounds of:
     250m. Row
     20/15/10/5 GHD SU
     5/10/15/20 GHD HE
     25 DU

Score - 10:00