1/28/12 Sat
10 Rounds Of Cindy: * *12 min Cap** 10 min Rest – Break Down and Set Up 3 Rounds : **8 min Cap** 10 Clean and Jerk (115/73) 1 Island Run 10 min Rest – Break Down and Set Up **5 min Cap** 50 Wall Ball Shots (20/14)
1/27/12 Fri
5 RFT 4 Cycles of The Bear Complex (135/95) 6 Box Jumps (30/24) 10 DU -sub: 10 singles and 10 DU attempts- if you drop the bar during the 4 cycles of the bear, stop rest and start it over from 1 if you fail again drop your weight
1/26/12 Th
4 Rounds For Time 10 Burpees 5 Slam Balls Farmers Walk (80+/55+) Shuttle Run 30 60 90 feet Farmers Walk (80+/55+) 10 Slam Balls 5 Burpees 1 island run if you set down wt on farmers walk do 5 burpees if you drop it do 10 burpees
1/25/12 Wed
Snatch Work Bench Mark: “Nancy” 5 Rounds For Time 400m Run 15 OH Squat (95/63)