Wed 11-28-2012

Back squat - 95x10, 95x10, 135x10, 135x10, 185x8, 225x5, 245x3, 265x1, 275x1, 280x1

Wod 1
AMRAP 10
8 power cleans 155#
12 box jumps 30"
16 abmat sit-ups

Score: 5 rounds

Rest 5 mins

AMRAP 10
200m row
15 burpee jump touches (6" above outstretched arms)

Score: 5 rounds

3 rds, – one running clock
35 Wall Balls (20/14)
65 Double Unders (130 Singles)
^resting 3 min between rds
3 rds , continuing on after 3 min from last rd,
25 Pull-ups
50 Air Squats
25 Push-ups

Time: 28:39

Wow lots of legs as shoulders but glad I did it.

Back squat - 95x10, 95x10, 135x10, 185x5, 225x5, 245x3, 265x1, 280x1, 290x1 (PR), 295xF, 295xF