July 2010

AMRAP 12:00 5 Bench Press (Bwt) 250m Row  

For time: Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge 100 ft. 6 Pull-ups 6 Sit-ups

5 rounds: 3 Power Clean (Bwt) 5 Box Jump 30/24 7 KBS 70/44 2:00 Rest For time: 25 Tire Flips    

Total reps in time allowed: 5:00 HSPU 4:00 Sit-ups 3:00 Ring Dips 2:00 L Pull-ups 1:00 Push-ups

For time: 1k Run 1k Row 1k Run 1k Row 1k Run

Back Squat 5-5-5-5-5 AMRAP 12:00 6 Pull-ups 9 Push-ups 12 KBS 53/35

Annie For time: 50-40-30-20-10 Double Unders Sit-ups

Monday at 5:30pm 3 rounds for time: 6 Bench Press 225 9 Deadlift 275 400m Sandbag Run 35