11/30/11 Wed
50 DU Cleary Run 5 T2B 100m Row 40 DU 70th Run 5 T2B 100m Row 30 DU 400m Run 5 T2B 100m Row 20 DU 2 Island Runs 5 T2B 100m Run 10 DU 1 Island Run 5 T2B 100m Row Buy Out: 30 Thrusters (45/33)
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