11-29-11 Tues
Buy In: 70th Run 10 Rounds For Time 1 HSPU 3 Pull Ups (C2B/CoB) 1 HSPU 3 Burpees 1 HSPU 3 Box Jumps (30/24) Buy Out: 300m Row
11/28/11 Mon
PP 5 x 3 Build to Mod. Heavy. Work on Mechanics – Explosiveness 5 Rounds For Time 5 Power Cleans (185/103) 10 Wall Ball Shots (20/14) 15 DU – sub 75 singles
11/26/11 Sat
For Time 21 Push Press (95/63) 21 Push Ups 21 Sit Ups 21 Dips 2-Island Runs 18’s Run 15’s Run 12’s Run 9’s Run
11/25/11 Fri
Q Time Scaled-45min Cap 400m Run 10 C&J (95/65) 10 SDHP (95/65) 5 per Box Jumps (16-20-24-30-24-20-16/12-16-20-24-20-16-12) 10 SDHP 10 C&J 800m Run 10 SDHP 10 C&J Box Jumps 10 C&J 10 SDHP 800m Run 10 C&J 10 SDHP Box Jumps 10 SDHP 10 C&J 400m Run