1/19/12 Th
Island Run 21 STO (115/75) 21 Front Squats (115/75) 21 Sit Ups 21 Thrusters (115/75) 400m Run 300m Row 15 STO 15 F Squats 15 Sit Ups 15 Thrusters 400m Run 300m Row 9 STO 9 FS 9 SU 9 Thrusters Island Run
1/18/12 Wed
Dead Lifts 3-3-3-2-2-2-1-1-1 5 RFT 5 Dead Lifts (225/153) 5 Dips (40lb chain & chin to metal/unassisted) 5 AKBS (32k/20K)
1/17/12 Tues
50 DU (Sub singles @ 3:1) Cleary Run 10 Power Cleans (135/95) 40 DU 70th Run 9 Power Cleans 30 DU 400m Run 8 P Cleans 20 DU 2 Island Runs 7 P Cleans 10 DU 1 Island Run 6 P Cleans
1/16/12 Mon
SP 3-3-3 PP 2-2-2 PJ 1-1-1 FS 3-3-3-3-3 7min AMRAP 7 Front Squats (135/95) 7 STO (135/95) 7 WBS (20/14)