Monday December 30th 2013

AM
A. Back squat @20X1; 1.1.1.1.1×5; rest 20 sec/rest 3 min
B. Squat clean – build to a tough single
+
3 sets:
1 rope climb
15 CTB chin ups
30 wall balls 14# to 10ft
50 double unders
rest 3 min

PM
6 sets:
5 thrusters 65#
3 burpees AFAP
AD sprint 30 sec max effort (record rpms or cals)
rest 4 min

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