July 21, 2011
Thursday 110721
3 Rounds for time of:
21 Pull-ups
15 Ring dips
9 Dumbbell hang squat clean and thruster (Men 45 lb dumbbells, Women 30 lb dumbbells)
Post time to responses.
July 2011
July 20, 2011
Wednesday 110720
3 Rounds for max reps of:
45 Seconds of max rep thrusters (Men 95 lbs, Women 65 lbs)
15 Seconds rest
45 Seconds of max rep burpees
15 Seconds rest
45 Seconds of max rep sumo deadlift high pulls (Men 95 lbs, Women 65 lbs)
15 Seconds rest
Post total reps to responses.
July 19, 2011
Tuesday 110719
3 Rounds for time of:
45 Double unders
45 Box jumps (Men 24” box, Women 20” box)
Post time to responses.
July 18, 2011
Monday 110718
3 Rounds for time of:
5 Power cleans (Men 185 lbs, Women 125 lbs)
5 Front squats (Men 185 lbs, Women 125 lbs)
5 Jerks (Men 185 lbs, Women 125 lbs)
Post time to responses.
