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Monday 21Oct13

A.  back rack bulgarian split squat x 5/leg x 4 sets, rest 60 seconds bt. legs
B.  Single leg db dead lift x 5/leg x 3 sets, rest 60 seconds
+
8 minute amrap
3 rope climbs
20 cal on aD
3 muscle ups
20 cal on rower
-rest 4 minutes-
8 minute amrap
10 CTB pull ups
10 HSPU
+
40 sec. of weighted plank hold/ 20 sec. off x 3
RESULTS:
A. 145-155
B. 80#
C. 8 Min AMRAP:
20 Cals AD
3 MUs
20 Cals Rower
3+13 Cals AD
D. 8 Min AMRAP
10 CTB
10 HSPUs
6+ change
Plank work done

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