Wednesday, 131030.

ALL BRIDS- A, B, C and D.
CHOOSE- none

A. warm up.
        3 rounds, not for time.
          10 kipping handstand push ups.
          10 goblet squats 53#/35#.
          10 kb swings 53#/35#.
B. strength.
        1. 5x3 push jerk (heaviest possible). rest 1:30.
      ---then---
        2. max reps @ 75% of above.
C. EMOTM work.
        x20 total sets (x10 each exercise).
            ODD- 15 wall balls (20/14)
           EVEN- 5 power snatch (155/105)
D. conditioning.
       for time-
          500m row, 10 overhead squats 155#/105#, 20 ghd sit ups
          400m row,  8 overhead squats 155#/105#,  16 ghd sit ups
          300m row,  6 overhead squats 155#/105#,  12 ghd sit ups
          200m row,  4 overhead squats 155#/105#,   8 ghd sit ups
          100m row,  2 overhead squats 155#/105#,   4 ghd sit ups