11-23-13
Complete 3 Rounds For Time: 800m Run 5 Front Squats, 225/155 – from the floor 200m Run 11 Pull ups 400m Run 12 Kettlebell Swings (Russian), 70/53
11-22-13
Tabata – 8 Rounds of :20 work, :10 rest at each station: Row, Calories Box Jumps, 24/20 (must demonstrate control on the box) Push Press, 135/85 Dead lift, 225/155 Complete all 8 rounds of rowing before moving to box jumps, …
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11-20-13
As Many Reps As Possible in 20 mins 5 Power Cleans, 135/85 10 Toes to bar 15 Wall Balls, 20/14
11-19-13
Complete 4 rounds for time: 400m Run 4 Muscle ups 40 Double unders If you cannot perform M/U, then the modification is 2 Chest 2 Bar pull ups and 2 ring dips per muscle up.
11-16-13
As Many Reps As Possible in 7 mins: Bar facing burpees At the top of every minute perform 5 Deadlifts (225/175) Score is total number of burpees. ~Then~ 10 rounds: 30 unbroken double unders (rest as little as possible between …
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