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