Tuesday 6-3-2014
4 RFT: 5 HC (185/125) 25′ HSW 15 Burpees *2min rest
4 RFT: 5 HC (185/125) 25′ HSW 15 Burpees *2min rest
AMRAP 12min: 7 PC&J (155/105) 14 FS 200m Run
5 RFT: 7 HS (115/75) 14 Front Rack Walking Lunges (115/75)
“Grace” 30 C&J (135/95) For time
AMRAP 10min: 5 Heaving Snatch Balance @ 75% 10 Snatch Grip DL @ 75% 15 HR Push-ups
For time: 800m Run 3 RFT: 12 Ring Dips 8 Strict Pull-ups For time: 800m Run
“Murph” For time: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run
AMRAP 7 min: 7 HPC (155/105) 30 Split Jumps *Rest 2 min For time: 800m Run
“Annie” 50-40-30-20-10 Double unders Sit ups
For time: 2 Rounds: 400m Run 8 Strict Pull-ups No rest 40 BB FR Step-ups 20″ (115/75) No rest 2 Rounds: 400m Run 8 Strict Pull-ups