Friday 7th SEPT 2012
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
AM
Speed back squat 8 x 3 @ 60% 30sec rest @ 115kg
Clean high pulls 5 x 3 @ 125kg
GHR x 10
superset
banded kettlebell swings @32kg x 10
by 4 sets, 1min rest between sets
BB walking lunge 20m @80kg
superset
20m backwwards sled drag @ 100kg
PM
3 x 7min amrap with buy ins of double unders, 1km rows and rope climbs
finished with overhead keg toss for about 3 sets of 4 lifts each set
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