10/27/14

27th
A. FS @30x1; 3-4x5; Rest 3 minutes

225# - 4, 4, 4
245# - 4, 4

B. EMOM 5 minutes; Thruster x3 @135#

C. WTD Pull up @20x1; 2-3x4; Rest 90 seconds

35# - 3, 3, 3, 3

D. DB seated external rotations @3010; 6-8x4; Rest as needed

20# - 8, 8, 8, 8

+
EMOM 20 minutes
odd; wallballs 20# 10' target x10 reps
even; 100 meter row