12/15/12

A.M.
5 Minute Warm-Up airdyne:  128 cals
+
7 Rounds for time:
10 Power Clean 155
15 Wallball 20
12:44
+
EMOTM 10 minutes 2x1.25 Front Squats Complete at 230lbs
+
AMRAP Ring dips w/90# x 5 sets rest 1:30 5, 5, 5, 4, 4
+
Gymnastic Skills (incline pelican/wall Trap 3/GHD BB row)  Complete

P.M.
10 Minute airdyne for cals:  234 (PR by 1 cal)