Tuesday 12.31.13

A. 3-3-3 front squat @20X1 85-90%

235/235/235

B. 6x2 tall clean + hang clean

135/135/140/140/145/145

C1. 3x7 CG bench press @1112 <rest 30 sec> 165#
C2. 3x4 wall walks <rest 2 mins>

For time:
1000m row @ 90% (3:45.5 - 28spm - 1:52.7 avg split)
<rest 2 mins>
5x muscle up (3-2)
100m farmer walk 88#/hand
5x wtd. pull up 45# (1-1-1-1-1)
20x strict hspu (4-6-5-5)
20x burpees
5x wtd. pull up (1-1-1-1-1)
100m farmer walk 88#/hand
5x muscle up (1-1-1-1-1)
<rest 2 mins>
1000m row @ 90% (3:45.0 - 28spm - 1:52.5 avg split)