11/10/14

10th
A. FS @32x1; 2-3x5; Rest 3 minutes

225# - 3
245# - 3
255# - 3, 3, 3

B. EMOM 7 minutes; Thruster x3 @135#
C. WTD Pull up @20x1; 4-5x4; Rest 90 seconds

44# - 4, 4, 4, 4

D. DB seated external rotations @3010; 12-15x4; Rest as needed

12# - 15, 15, 15, 15

+
EMOM 20 minutes
odd; wallballs 20# 10' target x10 reps
even; 10 cal AD