4/9/12 Mon
April 8, 2012
4/11/12 Wed
April 10, 2012

4/10/12 Tues

Front Squats 1×20-Empty Bar
5×5 Build To A Heavy 5
1×20 @ 50% of 5RM

3 RFT
Cleary Run
1 Rope Climb -sub 10 BB Curls-
3 C2B Pull Ups
5 HSPU (Kipping Is Allowed – Rx Can Not Use Ab Mat) -Sub 10 Dips-
7 Front Squats (135/95)
10 Straddle Box Squat Jumps (Non Rx Sub 10 Squat Jumps)
15 Sit Ups

70th Run
1-3-5-7-10-15

400
1 Rope Climb
3 C2B Pull Ups
5 HSPU
7 Front Squats
10 Straddle Box Squat Jumps
15 Sit Ups

2 Island Runs

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