5-Dec
worked until 3am on the floor denivelation at MFO - broke 100sq.ft oc concrete, mixed and poured 97 bags of cement. 9hr wod @ Z2. System was there to about 60-70%

A. Hang squat clean; build to a 3rm
65x4, 115x3
155x3 - http://www.youtube.com/watch?v=9jGmQdM9yKY
185x3 - http://www.youtube.com/watch?v=-5u-ioZMIB4

205x(2+f) - http://www.youtube.com/watch?v=SalvFFzT068
205x(2+f) - http://www.youtube.com/watch?v=yqh-UzcHj4s

B. TnG power clean 3, 5, 8, 11, 13; rest 2 min
205x(2+f) - http://www.youtube.com/watch?v=mhApeTsSuww
165x5 - http://www.youtube.com/watch?v=oVxfLMvmkyE
135x8 - http://www.youtube.com/watch?v=nkytUt5KgCA
125x11 - http://www.youtube.com/watch?v=rAJstU7dBVk
115x13 - http://www.youtube.com/watch?v=B_WKrCtVhkQ

C1. KBS amrap 2 pood in 1 min x3; rest 10 seconds
Not feeling too great; used 1.5 pood
1 - 29 - http://www.youtube.com/watch?v=N_qMCq5AC7Q
2 - 30 - http://www.youtube.com/watch?v=6hYR0D610go
3 - 30 - http://www.youtube.com/watch?v=eoWN5JjfqpA
C2. Amrap 20" box jumps in 30 seconds x3; rest 10 seconds
1 - 22
2 - 22
3 - 22
C3. Max distance rowing in 30 seconds x3; rest 4 min
1 - 133m
2 - 137m
3 - 147m