7/15/14

15th
A1. Strict Pull up @40x1; Max reps x4; Rest 60 seconds

10, 7, 7, 7
A2. KB Press @20x1; 5-7x4; Rest 90 seconds

35# - 7, 7, 6, 6
B. Side lying external rotations @1111; 6-8/arm x4; Rest 45 seconds between arms - https://www.youtube.com/watch?v=oNCuZh2Os_U 

5# - 8
8# - 8, 8
10# 8
+
4 sets
10 wall ball 20# 10' target
100 meter sprint
Rest 3:00
- Log time per set

:52, :52, :46, 46

Rest 10 minutes

4 sets
7 power clean and jerk 95#
15 seconds max airdyne sprint
Rest 3:00
- Log cals on AD per set

7, 7, 7, 7