3.31.09

“Fran”

21-15-9

Barbell Thrusters 95#/65#
Pull-ups (chest to bar)

thrusters

3.30.09

REST DAY

sweat1

WOD 3.29.09

5 rounds for time:

14 hang squat cleans 135#/105#
7 muscle-ups (4 pull-ups/4 dips = 1 muscle-up)

squat-clean2

WOD 3.28.09

As Many Rounds As You Can Do (AMRAYCD) in 20 min:

15 box jumps 24″/20″
15 wall ball shots
10 burpees

Ab work: 30 hollow rocks, 30 sit-ups

box-jumps