01/07/10

I.
3 Rounds
300m Row
5 Pull ups
15 Squats
20 Sit ups

II.
Front Squats
10 = 65#
10 = 70#
5 = 75#
5 = 85#

III.
3 Rounds
500m Row (under 2 minutes)
21 KB Swings
12 OHS (45#)
Time: 14:00

I.
4 Rounds
20 Double Unders
20 Squats
20 Sit ups

II.
EMOTM 20 minutes
3 Full Squat Clean (65#)
5 Burpees

III.
Shoulder Press
3 x 5

IV.
25 minute Spin