February 11, 2013 (Monday)

Warm-Up

A. 2 Rounds of:
     125 m. Row
     5 GHD SU
     5 GHD HE
     5 Mixed Grip Pull Up
     5 Slow Push Up
     10 AS

B. 500 m. Row

C. 2 Rounds of:
     10 Medball Clean WB
     10 Bandy Side-steps R/L
     10 GM
     10 PVC PT

Conditioning

AM - Gym

10 min. to find heavy Snatch - 185#
10 min. to find heavy Clean & Jerk - 255#
     3 min. rest
9 min. AMRAP:
     15 WB (20#)
     10 Burpee BJ (24")

Score - 5 Rounds

PM - Swim

WU
300 Choice (RIMO K/D/S)
4 x 50 Catch Up @ 1:00

MS
8 x 50 Swim E-H @ 1:00
4 x 100 Pull (25 Fist/50 3/5 Breathe/25 High Head Breast)
2 x 200 I.M. Kick @ 4:00

WD
100 Easy