Friday 071009

5 rounds for time:
400m
50 squats

Suitcase with burpees 10x4

Practice cleans, jerks, or snatches

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Compare time to 052309

For time.
21-15-9
Burpees
Kettlebells
Box jumps

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Farmers walk x 3 (min rest)
Kb Push jerk 10x3 (min rest)
Battling rope and situps

Wednesday 070109

3 Rounds for time:
400m run
25 Kb Swings
25 box jumps

KB Single-Arm Push-Press 10 x 3

Rope for core: 3 sets
Sit-ups 20x
Rope 60 sec

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Monday 62909

5 rounds for time:
15 burpees
15 squat to row
15 single arm push-press(Alt.)

Weighted Lunges 3x

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Friday 062609

Workout A
3 rounds for work:
15 Burpee's
15 Plank Single Arm Row's

Workout B
3 rounds for work:
20 Dead Press (alternating)
30 situps

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