23rd
AM
30mins AD Z1
184cal

PM
A. OHS @31X1; 2, 2, 2; rest 3mins
45x5, 135x3, 185x3, 225x2
255x2 - http://www.youtube.com/watch?v=RPT2kiob1hc
275xf - http://www.youtube.com/watch?v=0CR1cfUlink
275x2 - http://www.youtube.com/watch?v=1DOeL1A4lN4

+
8min cap
5, 4, 3, 2, 1 for time
DL 345#
MU
amrap burpee MU remainder of time
21 MU - http://www.youtube.com/watch?v=lRUa5LiTfBM