WOD

20100813

Overhead Squats (Overhead Squat should be done with 60% 1RM, a 3 second descent, and 3 second pause at the bottom.)

5-5-5 @ 45#

3 Rounds
500m Row
4 Squat Clean Thrusters, 65#
12 Push-ups (1st four strict...rest on knees)
Rest two minutes.
Time: 16:30

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I may post nutrition later. Having friends over for RAGNAR race planning.