FRIDAY 131108.

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

A. 1. front squats (3x8), add 10# from last week, rest 1:00.
     2. wall walks (3x4), nose to wall, rest 1:30.
B. wall ball ladder
     1. 50 wall balls, rest 1:00
     2. 40 wall balls, rest :50
     3. 30 wall balls, rest :40
     2. 20 wall balls, rest :30
     5. 10 wall balls
C. "HANK" (happy birthday to my nephew Dillon, aka Hank)
     9 (turns 9 today) rounds:
         11 (month) pull ups
          8 (day) burpees
          4 (year of birth) deadlifts @ 335/235.
D. 1. 5:00 AD (or row) @ 75-84%
     --walk rest 1:00--
     2. 4x500m row @ 95% of max 1000m. walk rest 2:00 between sets.
     --walk rest 1:00--
     3. 5:00 AD (or row) @ 75-84%