14 Mar 2011
High bar back squat
170 x3
180 x3
205x13 90 percent of max

Ring dips and hollow rock
20,13,11,11,11

For time
15,12,10,8
Overhead squat x 95 lbs
Chest to bar pull ups
Time:6:23

Row 8 rounds 30 sec work x 20 sec rest