16-Aug-10, CFTW

Javorik Complex (3 each) (65, 65, 95lbs.)

1. Upright row

2. High pull snatch

3. Behind the neck thruster

4. Good morning

5. Bent row

Single leg dynamic box step up

O.H. Squat 3 x 8 (95lbs.)

3 rounds
Burpee x 15 or low bar prowler

run 400m

pull-ups x 15