JANUARY 10, 2011

4RFT

double unders x 40

24/20 box jumps x 30

75/45 thrusters x 20

burpees x 10

JANUARY 8, 2011

power clean

8x1

800m run

32kg/24kg kettlebell swings x 30

chest to bar pull ups x 40

20#/14" wall ball shots x 50

JANUARY 7, 2011

amrap in 20mins of:

400m run

155/100 deadlift x 21

JANUARY 6, 2011

front squat 3RM

5x3

5min rest

1RFT

400m run

75/55 overhead squat x 30

pull ups x 21

JAN 5, 2011

1 mile run

24kg/16kg kettlebell swing max reps in 10mins

1 mile run

post total time and reps for score

JAN 4, 2011

AMRAP 12 mins

rope climbs x 3

burpees x 6 

JAN 3, 2011

10RFT

135/95 clean and jerk x 3

double unders x 30

air squats x 10

20 min time cap