Friday the 20th of March, 2009
“Karen”
150 Wall Ball shots for time.
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Thursday the 19th of March, 2009
Split Jerk
1-1-1-1-1-1-1
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Wednesday the 18th of March, 2009
“Murph“
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
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Monday the 16th of March, 2009
“The Magic 50”
5 dumbbell swings per arm
5 dumbbell snatches per arm
10 burpees
5 rounds for time
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Visit Ross Training for more workouts like this.
Saturday the 14th of March, 2009
Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents
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