Sunday, September 15, 2013

9am

B/N Split Jerk
9 x 3

3x
8 Seated DB Press
12 Body Row
20 B/N Pull Down

3 x 15 GHD Sit Ups

10am

AMRAP in 4:00
6 Power Clean & Jerk 95/65
10 Box Jump/Step Down

Rest 1:00

AMRAP in 3:00
5 Power Clean & Jerk
8 Box Jump/Step Down

Rest 1:00

AMRAP in 2:00
4 Power Clean & Jerk
6 Box Jump/Step Down

Rest 1:00

AMRAP in 1:00
3 Power Clean & Jerk
4 Box Jump/Step Down

Cash Out
3 x :30 Weighted Bridge Plank