Here are your results

Active Recovery 3 Sets 8-10 Nordic Eccentric Band Assisted Hamstring Curls -rest 1-2 min between sets- then 3 Sets 10-12 Shoulder Elevated Barbell Pause (at

Strength – Top End Power  3 Sets :15 Max Effort Bike Erg 1:45 Easy Bike/Transition :15 Max Effort Row 1:45 Easy Row/Transition WOD “Enduring Endurance”

Strength 3-Position Pause Deadlift Every 4:00 x 3 Sets 8 3-Position Pause Deadlift -rest the remainder of the 4:00 block- WOD “ ” Every Minute

Strength 3 Position Pause Front Squat Every 4 Minutes x 3 Sets 8 3-Position Pause Front Squat  -rest the remaining time in the 4:00 block-

WOD “2013 V.2”  For Time: 400m Run 60 Medicine Ball Squat Cleans 30/20 400m Run 50 Wall Balls 30/20 400m Run 40 Medicine Ball Squat

Strength  Push Press 5 @ 80% of 8RM 5 @ 84% of 8RM 5 @ 88% of 8RM 5 @ 88% of 8RM -rest 2

Strength  Strict Press 4-4-2-2-1 -build to a challenging single for the day- WOD “That Went Straight Over My Head” In Teams of 2:  50 American