August 6, 2009
Thursday 090806
4 Rounds for time of:
5 Muscle ups
50 Double unders
Post time to responses.
The substitution for the muscle up is 3 pull-ups & 3 dips per muscle up.
August 2009
August 4, 2009
Tuesday 090804
5 Rounds for time of:
10 Chest to bar pull-ups
20 Push-ups
30 Box jumps (Men 24″ box, Women 20″ box)
Post time to responses.
August 3, 2009
Monday 090803
For max reps:
6 Minutes of:
7 Squat cleans (Men 115 lbs, Women 75 lbs)
7 Push jerk (Men 115 lbs, Women 75 lbs)
Rest 3 minutes
6 Minutes of:
7 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
7 Kettlebell Swings (Men 70 lbs, Women 45 lbs)
Post total reps to responses.
Happy Birthday Lynne!
