February 2013

Row 500 m 25 Pull -ups 25 GT O H #95 M #65 W  

4 Rounds For time Overhead Walking Lunges (25#) 20 Steps 20 Jump Squats KB Swings (10 each hand) 100M Run Backwards  

“Cash In” -400M Run 50 Hand Release Push Ups 50 Push Press (M85#/ W65# and up) 50 Box Jumps 50 Toes to Bar “Cash Out” – 400M Run

Run 800 m 50 D-U/20 Tuck Jumps( if you can not do D-U) 50 Air Squats Run 400 m 50 D-U/25 Tuck Jumps(if you can not do D-U) 50 Air Squats Run 100 m 50 D-U/30 Tuck Jumps(if you can not do D-U) 50 Air Squats

AMRAP 20Min 5 Pull Ups 10 Push Ups 15 Squats  

Every min on the min for 17min 5 SDHP 5 Thrusters  

AMRAP 20 Min 5 Dead lifts {80% bwt.} 20 Walking Lunges 10 Burpees

RUN 5K 25 Burpees