1-11-14 Saturday

11th
AM
Row 500m 1:51/500m pace
rest 2min x 12 rest 5mins after 4th and 8th row

PM
A. Sn grip DL x 1/snatch pull x 1/hang snatch pull x 1/PS x 1; rest 2mins x 5-6 (work contact with hips) 
75-145

+ 

3, 2, 1, 3, 2, 1for time
Bar MU
PS 135#
Wall walk (Sub x 2 deficit HSPU's) (6,4,2,6,4,2)

4:20 (2:00 split)

+
3sets 80-90% effort
Run 400m
20 wall balls 20# 10' target
20 chin ups
20 unbroken DU
20 PC 115#
rest 3-4mins
same pace for all sets 

5:30
5:25
5:28