800 m Run “not for time”

Then:

21-15-9

SDHP 95/65

Bar Facing Burpee

Box Jump 24/20

800 m Run”once at the end”

Clock stops after run.

800 m Run “not for time”
Then . . . 21-15-9, for time:
SDHP 95/65
Bar Facing Burpee
Box Jump 24/20 (step up 20")
800 m Run ”once at the end”

Fran

21-15-9

95lb thrusters
pull-ups

04:32

15 rounds for time:
20 x 1 leg dead lift @ 30 # dumb bells
20 situps

Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps 95 lbs.
10 Toes to bar
15 Wall ball shots, 20 pound ball 12 lb.

16.3.2014

On vacation, had to improvise!

Run treadmill .75 miles in 5 min.

Then for time:

50 pull ups
50 push ups
50 dumbbell swing 45 lbs.
50 renegade row 45 lbs.
50 suitcase deadlift (dual 50 lbs)

For Time:

Run 100 m

50 Push-up

Run 100 m

50 Sit-up

Run 100 m

50 Squat

Run 100 m

50 Wallball 20#

100 meter run
50 push-ups
100 meter run
50 abmats
100 meter run
50 squats
100 meter run
50 wall balls 14lb to 10'mark

I don't remember my exact time... it was in the 11's though I think. I could be way off. Now that I think about it, I have no clue. I should probably check :)

800 m Run “not for time”

Then:

21-15-9

SDHP 95/65

Bar Facing Burpee

Box Jump 24/20

800 m Run”once at the end”

Clock stops after run.