September 17, 2013

Strength Section:

A. 3 Sets Not For Time:

• 10 Strict Pull-Ups
• 10 Weighted Push-Ups
• 10 KB Bent Over Rows each side

Conditioning Section:

B. Complete For Time:

• 10-9-8-7-6-5-4-3-2-1
• Wall Walks (advanced) or Tire Dips (Beginners)
• 1-2-3-4-5-6-7-8-9-10
• KB Clean and Press 53/35

* Run 200 Meters after each odd set of KB Clean and Press