November 12, 2014
ENDURANCE: 3 x 300 m row sprints w/ 2-3 min recovery
WOD: 12 min AMRAP
6 x deadlifts
12 x box jumps
18 x sit ups
OLYWOD
STRENGTH: In 20 minutes, build to a heavy 20 minute clean and jerk
WOD: 4 rounds, for max reps
:30 high hang power clean
:30 burpees
:30 back squats
:30 V ups
1 minute rest