7/8/14

8th
A1. WTD omni-grip Pull up @40x1; 1-3x5; Rest 60 seconds

26# - 3
35# - 3
53# - 3, 3, 3


A2. Strict Press @30x1; 2-3x5; Rest 90 seconds

95# - 3
125# - 3,3,3,3

B. DB Seated external rotations @5010; 2-4/arm x3; Rest 30 seconds between arms

20# - 4, 4, 4

+
4 sets
5 Burpees AFAP
100 meter sprint
Rest 3:00
- Log time per set

1 - 30.15
2 - 29.38
3 - 29.22
4 - 29.07

Rest 10 minutes

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

1 - 7
2 - 7
3 - 7
4 - 6