12/27/12 Thursday

1RM chin up
10,15,25,35,53f,45f,40f

AMRAP 8

200m row
10 pull-up
20 lunges

-3 rounds + 200m 4 pull-up

AMRAP 8

10 box jumps (24 step down)
10 deficit push ups (45)
200m row

-3 rounds plus 10 box jump, 10 push ups