Friday December 6th 2013

A. db bench press @21X2; 4-6×4; rest 3 min
B. GM @3211; 4-6×4; rest 2 min
C. GH raises @20X1; 6-8×5; rest 1 min
+
6 burpees AFAP
row sprint 30 sec max effort
rest 3:30
x4
+
30 sec max effort AD (record cals/rpms per set)
rest 3:30
x3
+
10 min AD cooldown
IMG_4057

20131206-142132.jpg
As usual it was harder than I expected.

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