Fri 4/5/13
1000m Row 100 jump rope 750 75 500 50 250 25 4 Rounds 20 WBS (20/14@9) 10 DU 20 KBS (24/20) 10 DU 20 Air Squats 10 DU
Th 4/4/13
13.5 4min AMRAP 15 Thrusters (100/65) 15 C2B Pull Ups 3 rounds Completed with in amrap time frame Qualifies for Continuation to the next amrap time frame 8min 12min 16min 24min until failure to complete 3 rounds or more in the given amrap time allotment
Wed 4/3/13
5 Rounds 20 Back Squats (95/75) 200m Run 20 V-Ups
Tues 4/2/13
SJ BR SP 4×4 3 Rounds (185/140) 5 Dead Lifts 5 HPC 5 SJ 10 Min AMRAP Ladder 1:1-2:2-3:3-4-4…..add 1 rep per ex. per round until time runs out DL (215/165) HSPU