Rest Day - Fundamentals

For Time
Run 530 Meters -Then
3 Rds
15 Snatch (115/85)
15 Wall Ball (20/14/10)
15 K2E
Then Run 530 Meters
Strength
5 x 30 Seconds Parallette Holds

7RFT
7 Chest To Overhead Anyway (155/85)
7 Ring Dips
Strength
500′ Heavy Farmers Walk - Every Stop Or Drop = 10 Burpees

Rest Day

For Time
30 Clean & Jerks (135/85)
Rest 7 Min
10 RFT
10 Sandbag Hill Runs (50/20)
10 Burpees
10 KB Swing (55/35)

“Mary”
AMRP In 20 Minutes
5 HSPU
10 One Legged Squats
15 Pull Ups
Strength
100 Flutter Kicks / 100 AbMat Sit Ups
Mary at 7K ft (Rob Miller) [wmv][mov] » Oct 16 07

Derek on vaca doing HSPU !!

5 RFT
15 BW Dl
10 Burpee Box Jumps (24/18)
Strength
30 Front / 30 Side Raises

Rest Day-No Fundamentals -Closed For Cleaning

*WE WILL BE CLOSED WEDNESDAY 3/24/2010 FOR CLEANING
For Time
50 Front Squats (185/115)
Run 1 Mile
50 Front Squats (185/115)
Strength
50 BC’s
BC

4 RFT
15 Squat Thrusters (115/85)
15 Pull Ups
15 KB Swing (70/55/35)
Strength
200′ Long Jumps (Try Holding Weight)