11-12-11

Level I “Fran” Thruster (95/65) Pull up 21, 15, and 9 reps for time compare to 03-29-2012 Level II “Grace” Clean

Level I Front Squat 8  8  8 – 100m Prowler “Sprint” (work:rest = 1:5) 5 rounds Level II Tall Snatch

Level I Strict Press  8  8   8 – DB Push Press 15 Row 200 m 3 RFT compare to 05-09-2012

Level I Deadlift  5  5  5 – Run 400m Push up KB Swing 15, 12, and 9 reps for time

Level I DB Snatch  10 Sit up 20 AMRAP 25 Level II “Litvinov” Clean/Front Squat  3 Sprint 100 m Rest