12.29.2014 – ||

Strength:

Every :30 for 8 minutes, 1 Front Squat with a 3 second pause on bottom.
(No racks, from floor)

Conditioning:

4 RFT
5 Power Cleans (135/95 or ~70%of 1RM)
10 KB Swings (70/53)
15 Wallball
200m Row