1/6/14 Busy Monday

3PMA. paused good morning @3211; 2-3; rest 2-3mins x 4 
95/145/175/205


B. halting snatch DL pause 2-3sec at below knee + hips; 2, 2, 2, 2; rest 2-3mins 
145/195/245/245


8mins 85% effort 
Row 200m 
20 step ups 24"
10 CTB chin ups

4+100M 

rest 5mins 

8mins 85% effort 
10 PC 95# 
30 DU 
10 wall balls 20# 10' target 

4+30

rest 5mins 

8mins 85% effort 
12 GHD situps 
10 bar facing burpees 
8 Med Ball front rack forward lunge 80#

5+8