4 rounds for time:

50 Double-Unders
10 Push Jerks 115#/75#

Time: 9:04

For time:

35 pound Kettlebell swings, 15 reps
15 Squats
10 Push-ups

400 m run
Bench press 3-3-3-3-3 (95 lbs)
7 Minute AMRAP
7 Push ups
14 kettle bell swings (35 lb)
21 situps
Shuttle run

BS Max- new PR 145
FS 1x5 @ 60%, 1x5 @ 70%

2 rounds- 1 min AMRAP x 20 sec rest for
65 lb BS
Pull-up
KB swing 12 KG
Pushups

Bonus

3x 2:00 AMRAP w/1 min rest
55lb Thrusters

10X1 3-Stop Snatch Pull + 1 Hi-Hang Snatch – very heavy, rest 40-60 sec.

135/145/145/155/160/165(f)/165(f)/145/165/170

1a) 4 X ME Strict HSPU – rest 45 sec.
1b) 4 X ME Strict Pullups (any grip) – rest 45 sec.
1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.

19/9/11
17/12/11
10/10/10

Happy 34th to Kim Hess, and 35th to Coach Burt!

35 Hand release push up

34 Sumo deadlift high pull 95/65

35 Medball clean 20/14

34 Abmat w/ medball

2 rounds

75 Power Snatch 75#/55#

(75lbs)

Worked on barbell snatches then

5 x 400m sprint with 1:1 work/rest

All runs between 1:10 and 1:20

"tabata awesomesauce"
4 minutes of tabita's (20sec work, 10sec rest) of:

Ring push-ups
Box jumps at 24"/20"
Shoot-throughs
Air squats

Keep track of lowest reps for each round
Add up each lowest number for total number