Wednesday 4/10/2013 Double

AM- 10:30

warm up- AD-Dyn Stretch

1. Sq Clean; build to max #135,#155,#165,#175 (that was tough...called it)
2. Fr Sq 3x3; 145,155,165/3min rest
3. Split Jerk; Build to max- knees not feeeling it - really achy...(hit a few at #155)
4. TGU 5 ea/h #20- feeling tired

PWO- hamburger patty, 1 slice grian bread, 10 asparagus spears

PM- 4:30pm

2k Row (2:10 pace)
50 TTB (10-10-10-5-5-5)
1k Row (2:10-08 pace)
50 Box J 24" (step down)
500m Row (2:03 pace)
50 Ghd Sit ups (15-10-then broken into chunks)

29:37