Saturday 1.3.15

Warm up F

A. WTD Pull ups (Wide Grip Men, Narrow Grip Women) 3-2-1-1@Heavy w/ 2 min rest

3 sets of (Rest 3 mins b/t sets)

30m Resisted Tire Sprints (M45#, W35#)

rest 60 secs

400m Run + 20 UB Thrusters (M45#, W35#) + 10 CTB Pull ups

then..

2 sets of (Rest 3 mins b/t sets)

30m Resisted Tire Sprints (M45#, W35#)

rest 60 secs

1000m Row @CP + 12 Power Cleans & Jerk (M135#, W95#)

10 min Aerobic Cooldown

*Row Calculator