26 NOVEMBER, 2012

STRENGTH:  FRONT SQUAT  FROM RACK

                                1-1-1-1-1   PUSH FOR 1 RM

    THEN

                      EMOTM FOR 15 M

         2 POWER CLEANS  RX 115/75  SC 95/65

         2 FR SQUATS

BAR CAN NOT DROP

     PENALTY: 1 BEAR CRAWL AROUND CAGE PER

                              DROP     

              REST 1 MIN AFTER 15 MIN

         400 M RUN