Fri 170317
Row 1000 meters 21 Thruster,95lbs 21 Pull-ups 750m Row 15l Thruster, 15 Pull-ups 500 Row 9 Thruster, 9 Pull-ups
Thur 160317
For time: Run 800 meters 3 Rope climb 30 OHS 95lbs 30 steps Lunge 30 Pull-ups 30 KB Swing 32/24kg 30 Box jump 24/20" 3 Rope climb 30 Dumbbell Push Press 20/12kg Run 800 meters
Wed 150317
Five rounds Run 400 meters 21 Sit-ups 21 Hip Extensions 21 Knees to elbow
Tue 140317
15-12-9 Snatch 135lbs C2B Pull Ups Box Jump x3
Mon 1301117
Cindy 20 minute AMRAP 5 Pull ups 10 Push Ups 15 Squats
Sat 110317
5 Rope Climbs 15 Snatch 135lbs 45 Wall Ball 5 Sync C2B Pulls 15 Clean & Jerk 135lbs 45 Deadlift 225lbs