10.29.13

Fitness
A. back squat X 5 X 3; rest 2:00
B1. ring rows X 5-10 X 5; rest 30 seconds
B2. 3-D plank @ 20 seconds each position (start in IND--knees never touch floor) X 5; rest 75
seconds

Performance
A. clean and jerk X 2 X 8 EMOM @ 60%
B. 6 sets all out
10 thrusters @ 85/55
row 200/150
rest 3:45