12/17/13

Strength:

Shoulder press 5x3@91%

WOD 

EMOTM 10 min

3 muscle ups 

3 deficit HSPU (shoulder deep)

Rest 1 min 

100 burpees 

Rest to recovery 

4 rounds 

5 clean and jerks 205/135

250m row 

AP=

4xmax weighted plank holds

4x10 GHD sit-ups with weight vest