WEDNESDAY 130306

Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box



Post time to comments.

TUESDAY 130304

For time:
30 Muscle-ups

CSM: Completed
King: 24 (DNF)

or

60 pull-ups and Ring Dip

MONDAY 130304

Deadlift
3-3-3-3-3-3 (40%,50%,60%,70% 80%, 90%)

Three rounds for time of:
Run 200 meters
100 meter Walking lunge
50 Squats

Post your time.
King: 24:25

FRIDAY 130228

Shoulder Press
3-3-3-3-3-3+ (40% 50% 60% 70% 80% 90% of 1rep max)



Complete as many reps as possible in 7 minutes of:
Burpees

This workout begins from the standing position, then the athlete will
move from flat on the ground to touching an object with both hands
that is 6 inches above their max reach