11/24/14

24th
A. FS; 4-6x2; Rest 3 minutes - no tempo

225# - 6, 6

B. EMOM 6 minutes; Thruster x2 @155#

C. WTD pronated Pull up @20x1; 2-3x2; Rest 90 seconds

44#

D. DB seated external rotations @1111; 10-12x2; Rest as needed

15#

+
EMOM 16 minutes
odd; HSPU AMRAP (-2)
even; 100 meter run