October 29, 2012 (Monday)

Warm-Up

A. Interval Ski :30w/:20r (Goal is 125m+)
B. 2 Rounds:

• :30 Samson Stretch/leg
• 10 Inchworms

Strength

EMOTM for 10 min. 3 Dynamic Bench Press 115# w/chains

WOD

21-18-15-12-9-6-3

     Sumo Deadlift High Pull (95#/65#)

     Box Jump (24"/20")

Score - 8:31

Skill/Strength

12 x Clean Complex (Power -> Front Squat -> Hang Squat Clean -> Push Jerk)

95# - 205# increasing by 10# each set