9-14

Sat 9-14-2013

AM

(warm up: flat footed clean high pulls)
A. Back squat 5-4-3-2-1, rest 3 min 235-245-255-265-275
depth barely there at 275

B. DB torso row @31X0 5-7x3, rest 1 min btw arms 7 x 40-44-53
C. amrap toes to bar x3, rest 2 min 30-16-17 

PM
5 min run Z1
+
run 30 sec @85%
rest 30 sec
x6
rest walk 3 min
x3
+
5 min walk rest cooldown