Wed 2/6/13
BB Walking Lunges 4 Sets of 10 Steps – Go Heavier Each Set 5 Rounds Rx (135/105) – Sx (120/90) 2 Power Snatch 1 OH Squat 3 HPC 2 F Squats 7 C&J 25 DU 150m Row
Sat 2/2/13
70th-400-200-Island Run 20-15-10-5 Box Jumps Push Ups Sit Ups Burpees Squat Jumps – Butt To Ball Alt Grip Pull Ups
Fri 2/1/13
5 Rounds 12min cap 10 BB Lunges 10 STO – BR 3min rest 4 Rounds 12min Cap 5 C2B Pull Ups 7 OHS 15 DU 3min Rest 3 Rounds 12min cap 10 Burpee Broad Jumps 15 Clean Any Way 200m Row I-Run
Th 1/31/13
5×3 Split Jerks (60-65-70-75-80%) 10 Rounds 30min cap 10 WBS (20/14@9) 10 SDHP (95/75) 1 15′ Rope Climb Island Run (out 3 In 2) rope climb for rx only. no sub.