Saturday 8.3.13

With a continuously running clock complete:

5 rounds for time of:

100 M Sprint
12 KB Swings (53/35)

Rx’d + (70/53)

At the 10 minute mark perform:

5 rounds for time of:

7 Pull Ups
12 One Arm DB Snatches (50/35 alternating)

Rx’d + (70/50)

At the 20 minute mark perform:

5 rounds for time of:

5 Power Cleans (bodyweight/.75 bodyweight)
5 Bench Press reps (bodyweight/.75 bodyweight)

1) Shoulder Press 3 x 6

Affiliate Cup Champions: Hack’s Pack UTE-Video

And in fact, you do love all of God’s family throughout Macedonia.  Yet we urge you, brothers and sisters, to do so more and more,and to make it your ambition to lead a quiet life:  You should mind your own business and work with your hands,  just as we told you, so that your daily life may win the respect of outsiders and so that you will not be dependent on anybody.~1 Thessalonians 4:10-12