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
11/24/11 Turducken Day
11-23-11 Wed
Closed Thursday – Fri 9am and 10am only. – 6pm open gym friday night. Snatch Skills and Drills 7 Rounds For Time 7 SDHP (135/95) 7 Box Jumps (30/24) Time Permitting: Cleary Run
11-22-11 Tues
Closed Th Fri Sessions at 9 and 10am only. Open gym at 6p. Front Squats 5 to 8 Sets Of 3 Reps. (Build to a Heavy Set Of 3 Reps) 21-17-13-9-5 Thrusters (115/75) Push Ups Sit Ups