11/16/2011

I. 1000m Row/30 Squats/20 Sit ups/10 PVC Rollout/3 Dead Hang Pull ups/10 PVC Rollouts

II. AMRAP 10 minutes
"Cindy"
5 Pull ups
10 Push ups
15 Squats
1 minute REST
AMRAP 10 Minutes
10 Deadlifts
10 Cleans
Using one bar (100#)

III. Tabata 20:10 x 4
Flutter Kicks/Sit ups