Tues 10/23/12
SP 3×3 PP 3×3 For Time 20 HPC (155/110) 400m MB Run (20/14) 15 HPC 200m MB Run 10 HPC Island MB Run 3 Sets 5 Rev Grip BB Row 8 Rev Fly’s ME L-Sits
Mon 10/22/12
5 Rounds 20 DU 20 Singles 5 Burpees (sub: 7 Burpees 45 Singles 7 Burpees) 5 Thrusters (95/70) 5 Pull Ups 20 DU 20 Singles 5 Burpees 5 Hang Squat Snatch (95/70) 5 STO From Back (95/70) I-Run
Fri 10/19/12
40 Min Cap Cleary/70th/400/200/I-Run 10 Cleans – Any Way – (105/75) 10 Box Jumps (20) 20 Singles 10 SDHP (105/75) 10 BB Rev Grip Row (105/75) 20 Singles
Th 10/18/12
5 Rounds 7 KB GTO (32/20) 7 Front Squats (135/100) 7 STO (135/100) 21 DU (sub 3 Burpees 50 Singles 3 Burpees) 7 WBS (20/14) I – Run