12/5/13

Am
Row 7k
- every 1500m get off and do 10m handstand walk and 20 sec hold.

Pm
10min amrap @ 70%
5 bar MU
10 OHS @ 155
5 Ring hspu
-6 Rounds
rest 5min
10min amrap @ 70%
10 t2b
10 deadlift 275
10 burpee
-8 rds
rest 5min
10min amrap @ 70%
Run 200m
5 DB snatches R/L @ 75lb
10 HR pushups
-7 Rounds
Rest 5min
10min amrap @ 70%
Row 250m
10 pullups
10 GHD
- 5 Rounds

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