Wednesday 8, December 2010

Strength/Skill

KB Clean & Jerk
10 Muscles Ups or 30 Ring Dips

Metcon:
"Air Force"  
@ 42.5/30 kg
20 Thrusters
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats
** 3 Burpees at the top of every minute even if your in the middle of a set.