3/28/13 - THURSDAY

WARM-UP
Jog 800 meters
Mobility
Triple Under Progressions - 3 min
2 Rounds
Ab Wheel - 12
70 lb SDHP - 12
50 lb KB Jerk - 12
PVC Leg Pass Throughs - 6

CONDITIONING
Open WOD 13.4
7 min AMRAP
135 lb Clean & Jerk - 3
Toes 2 Bar - 3
135 lb Clean & Jerk - 6
Toes 2 Bar - 6
135 lb Clean & Jerk - 9
Toes 2 Bar - 9
...

ASSISTANCE
3 Supersets
Weighted Close Grip Pull-up - 5-7 reps @ Max Weight
Shoulder Press - 5-7 reps @ Max Weight

2 Supersets
70 lb 1 Arm KB Bent Over Row (RH) - 12-15
70 lb 1 Arm KB Bent Over Row (LH) - 12-15
20 lb DB Shoulder Complex - 12-15 reps each

Note: DB Shoulder Complex = Front Raise, Lateral Raise, Reverse Flies