Finally Friday...11.18.11

Warm-up:

Find Max Snatch

Work Capacity:

10,9...2,1

Thruster (95#)

evens: pullups

odds: burpees

Then:

10,8,6,4,2

KB swing (2 pd)

Knees to elbow

Then:

3x 250 m row sprint (AFAP)

1 min rest in between

Finally:

Tabata Push-ups( 5 Rnds)

-

Wu- 9:30 for work capacity

---

Some of you might think this is overkill. And it very well might be. I found out last week that I got invited to Phase II ALO selection in December. Time to get in candidate shape.

You know what that means...

And this is my Jam for the next month...

I'll keep y'all up to date.