13th
AM
20-30mins AD Z1
98cal

PM
A. PC TnG x 5 start at 155# add 20# every min until fail
155x5, 175x5, 195x5, 215x(3+2f) - http://www.youtube.com/watch?v=Vd-Q2dKDCY0

B. FS @30X1; 3, 2, 1; rest 3mins
225x3
275x3 - http://www.youtube.com/watch?v=HdlEBYvgG5M
295x2 - http://www.youtube.com/watch?v=_P9D5M3ethg
310x1 - http://www.youtube.com/watch?v=mpODUN48HY8

+
for time
15, 12, 9, 6, 3 pHSPU 8"
4, 3, 2, 1 rope climb 15’ - using 12ft rope so did 5, 4, 3, 2, 1 rope climb
start with HSPU then 4 rc then 12 HSPU etc.
10:00 - http://www.youtube.com/watch?v=hrc-YO2PKZs