March 7, 2009

Saturday 090307

For time:

Run 800 meters

21 Deadlifts (Men 135 lbs,Women 85 lbs)

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

Run 800 meters

15 Hang power cleans (Men 135 lbs, Women 85 lbs)

15 Handstand push-ups

Run 800 meters

9 Front squats (Men 135 lbs, Women 85 lbs)

9 Muscle ups

Post time to responses.

Substitute dumbbell shoulder press for handstand push-ups and substitute 3 pull-ups + 3 dips for each muscle up.