Anthony, Danielle, and Tim! (140122)

PART I: 20 Min Clock

Everybody:  Front Squats
1 x 4 @ 60%
1 x 4@ 70% 
4 x 3 @ 80%

A 120/140/160
D 70/80/90 
T 120/140/160

In between efforts:  

A "Don't Hurt Yourself"  7 KB Strict Press L&R (35, Build to a 44#)
D Barbell Strict Press 4 x 5 @ 45 - 50 (Clean from Ground)
T :45 Dip Stand Support



PART II:  5 Stations (of death)

3 Minutes @ Each Station
:40 On/:20 Off

1 Minute Rest Between Stations

Dus
Pull-ups
Row (Cals)
Push-ups
Sit-ups