December 10 2013

Warmup 300 m run then:

10 russian swings 32/20

10 banded gm’s

10 air squats

max pullups

1 min rest x3

A. Deadlifts

beg 1×5, 4 warm up sets, add 4-5 kg to last session

int 5×3

B. 12 min AMRAP

3 power snatch

6 pullups

300 m run