08/08/2013

AM
Z1 your choice 30mins

PM
A1. Jerk from blocks 80% of 1rm x 2; rest 90sec
A2. amrap stiric chin ups mixed grip; rest 2mins x 5
+
For time:
5min amrap
rope climbs
rest 1min
3min amrap
BB on back step ups 95# 24" box alt legs

AM
Completed...AD.

PM
A1. 245
A2. Pronated normal - 21
Supinated normal - 15
Pronated wide - 12
Supinated close - 18
Pronated normal - 14

Rope climbs 15-17ft...12
Box step up - 37