13 Mar 2011
Clean x 135 x every min on the min for five min
Rest five min
Knee to elbows
4 round of 30 sec work 30 sec rest

Pull ups, ring dips, hollow rocks
20,13,11,11,11

Run 10 min hard
Rest 5 min
Run 10 min hard
Rest 5 min
Run 2x2 min hard