29DEC2010

Warmup:
  Shoulder Stretches
  5 SLDL
  5 Overhead Squat
  5 GHD Situps
  5 HSPU
  Pigeon

500m Row (1:37)

7x:
  7 Overhead Squat @ 95#
  7 GHD Situps
  7 Thruster @ 95#
  7 Strict Pullups

500m Row (1:44)

5x:
  12 DL @ 155#
  9 Hang Clean @ 155#
  6 Push Jerk @ 155#

500m Row (1:49)

Extra Credit:
5x:
  30 sec KB Rack @ 2x53#
  30 sec GHD Hamstring Hold