Friday, June 14, 2013

6-14-13 Friday

3 rds NFT:
run 800 m
15 CTB  chin ups 
15 GHD situps 
 
20:38 - Hot 4pm
Rest

30, 20, 10 for time: 
thruster 75# 
box jump 24"
7:34

rest as needed
 
10min amrap 90% effort 
Row 250m 
20 DU 
12 back extensions 
4+250+20

rest as needed
 
9, 7, 5 for time: 
Squat snatch 135# 
MU's
6:52

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