March 2010

Angie For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats  

Rest Day

3 rounds for time: 15 Deadlift 225/155 21 KBS 70/53 400M Run

5:30pm at Windmills Park 6 Gassers 15 Toes to bar 6 1/2 Gassers 15 Toes to bar 6 1/4 Gassers 15 Toes to bar

Press: 5-3-1 Weighted Pull-up: 5-3-1 For time: 50-30-10 Push-up Sit-up

9:00am Trail Run at South Mountain [youtube]SivoNQdSx68[/youtube] 110kg Snatch John Alvarado 175lb Bodyweight

Track Workout 4 rounds: (add your 400M Run times for a score) 400M Run 400M Jog Recovery

Deadlift 3-3-3-3-3 For time: Navy SEAL

Weighted Pull-ups 3-3-3-3-3 For time: 21-15-9 Burpee KB Swing 53/35 Box Jump

Sprint Workout 5:30pm at Windmills Park 3 x 20yrds (walk back recovery) 3 x 40yrds 3 x 60yrds 12 x 40yrds (relay)