10-21-11
Compete the following for time 1000 m Row 20 Thrusters, 75/45 20 Toes-to-Bars 40 Wall Balls, 20/14 40 Knees-to-elbows 80 Air Squats 80 Sit-up (abmat)s 1000 m Run
10-19-11
Heavy Fran For Time: 12 Thrusters, 135/95 21 Pull-ups 9 Thrusters, 135/95 15 Pull-ups 6 Thrusters, 135/95 9 Pull-ups
10-18-11
Complete max reps per round 5 rounds of: Bench Press Shoulder Press The loads used for these exercises should be approximately 50% of your 1 rep max. If you do not know your 1 rep max, use a weight that …
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10-17-11
Five rounds for time of: 11 Kettlebell swings, 1.5 pood 11 Box jump, 24 inch box Run 400 meters 11 Burpees 11 Wall ball shots, 20 pound ball
10-15-11
Complete the following for time “Helen” 3 Rounds For Time Of: Run 400 meters 21 Kettlebell swings, 1.5 Pood 12 Pull ups
