10-14-11 Fri
75 Buy In 70th Street Run 10 Burpees 2 Rope Climbs (Sub 15 Dips) ———————— 5 RFT 5 per side DB Snatch (Any Way) 5 Pull Ups (C2B/CoB) 10 DU (Sub 3:1 Singles) 5 T2B ————————- Buy Out 2 Rope Climbs (Sub 15 Dips) 10 Burpees 70th Run
10-13-11 Th
73 Skills Work: Rope Climb and DU’s 5 RFT 10 Slam Balls 8 Dead Lifts (225/133) 6 L-Sit Pull Ups S 200m Run
10-12-11 Wed
73 Front Squats @ 31×1 Tempo 12-10-8-6-4-4-4 7 Rounds For Time 7 SDHP (135/93) 7 Box Jumps (30/24)
10-11-11 Tues
72 SP 5×5 5 RFT 8 Dips 10 HR Push Ups 12 A-KBS (32/24)