9-30-11 Fri
61 Push Ups Cleary Run 1000m Row 100 DU (sub Singles @ 3:1) Complete the Above in any order Then: 5×5 Barbell Row 5×5 Chest Press
9-29-11 Th
60 Push Ups 5 Rounds For Time 1 Squat Clean (135/93) 1 Power Clean 1 HPC 5 STO (135/93) 7 Front Squat (135/93) 3 Box Jumps (34″/24″)
9/28/11 Wed
59 Push Ups 10min of skills work: DU’s & Rope Climb 5 Rounds For Time Long 200m Run 5per side 1Arm Squat Snatch (35lb or 16k/20lb or 8k) 10 Pull Ups 10 Sit Ups
9-27-11 Tues
58 Push Ups 5RFT 15min cap 5 Power Cleans (155/83) 10 Thrusters (155/83) 5 Dips 10 min rest 8min AMRAP 10 DU 5 Burpees 10 Air Squats