September 11, 2014

A. 20 Minute Running Clock
2001 meter Run or Row
+
AMRAP
9 Thrusters 95/65
11 Pull-Ups

B. 3 Sets Of:
10 Weighted Push-ups
10 Step-ups Weighted
20 Russian Twist Weighted

C. DeadLift
Warm up set
Then,
5x3 Heavy