Saturday 090620

7 Rounds for time of:

10 Push jerk (Men 135 lbs, Women 85 lbs)

10 Pull-ups

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Friday 090619

Shoulder Press 3-3-3-3-3-3-3-3-3-3

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Thursday 090618

“Karen”

For time:

150 Wall ball shots (Men 20 lb ball, Women 14 lb ball)

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Compare to January 23, 2009.

Wednesday 090617

“M. Stowers”

4 Rounds for time:

400 Meter run

30 Push-ups

30 Sit-ups

30 Double unders

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Happy 30th Birthday Matt!

Tuesday 090616

“Mr. Murtha”

For time:

43 Pull-ups

43 Power cleans (Men 95 lbs, Women 65 lbs)

43 Front squats (Men 95 lbs, Women 65 lbs)

43 Push press (Men 95 lbs, Women 65 lbs)

43 Sumo Deadlift High Pull (Men 95 lbs, Women 65 lbs)

Row (43 Calories)

1 Burpee

Do the exercises in any order you prefer.  You must complete all 43 reps of each exercise before moving onto the next.  You must finish with the 1 burpee.

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This workout is from the mastermind of “Mr. Murtha” himself!

Happy 43rd Birthday Scott!