10042013

Warm up.
Stretching.

3 rounds
10 Ring Row
10 Ring push ups
20 Lunges

1. "Jorge"
For time:
30 W sit ups (+5 kg)
70 kg  Squat clean, 15 reps
24 W sit ups (+5 kg)
70 kg  Squat clean, 12 reps
18 W sit ups (+5 kg)
70 kg  Squat clean, 9 reps
12 W sit ups (+5 kg)
70 kg  Squat clean, 6 reps
6 W sit ups (+5 kg)
70 kg  Squat clean, 3 reps

14:03

2. Shrug.
    90/100/110/120    x 6 reps