Friday, March 29, 2013

400m run 40 Front Squats 55/75 20 burpees over bar 30 Front Squats 15 burpees over bar 20 Front Squats 10 burpees over bar 10 Front Squats 5 burpees over bar 200m run Marlene getting set for 13.4

Thursday, March 28, 2013

Clean & Split Jerks 3-3-3-3-3-3 6 Rds 5 Split Jerks 65/95, 95/135 20 KBS 5 T2B 25 Lateral jumps over bar Finisher: 3 Rds 20 GHD 50m wtd sled pull 35/70 Endurance option: 50-40-30-20-10 KBS Mtn climbers Jumping squats

Tuesday, March 26, 2013

Back Squat 5@70% 3@80% 2@85% 1@90% 5 RFT 10 Deadlifts 155/225 15 Box Jumps 20/24 20 Ab mat situps 25 dubs/75 singles Endurance Option: 40-30-20-10 Dubs HR pushups Ab mat situps 200m wtd sled

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