October 6, 2009
Tuesday 091006
3 Rounds for time of:
500 Meter row
21 Box jumps (Men 24″ box, Women 20″ box)
15 Pull-ups
9 Burpees
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October 2009
October 5, 2009
Monday 091005
“Nasty Girls”
3 Rounds for time of:
50 Squats
7 Muscle ups
10 Hang power cleans (Men 135 lbs, Women 85 lbs)
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October 3, 2009
Saturday 091003
“FRELEN”
3 rounds for time of:
Run 800 meters
Kettlebell swing, 21 reps (Men 55 lbs, Women 35 lbs)
Thruster, 21 reps (Men 95 lbs, Women 65 lbs)
21 Pull-ups
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Compare to July 30, 2008.
October 2, 2009
Friday 091002
“Karen”
For time:
150 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
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Compare to June 18, 2009.
