July 17, 2009

Work Out of the Day

 For time:

1600m run

30 pullups

20 hang power cleans, 95lbs

10 sumo deadlift high pull, 95lbs 

1200m run

21 pullups

15 hang power cleans, 95lbs

9 sumo deadlift high pull, 95lbs 

800m run

15 pullups

12 hang power cleans, 95lbs

9 sumo deadlift high pull, 95lbs 

400m run

 

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July 16, 2009

Work Out of the Day

 For time:

5 rounds-

7  kb or db thrusters, 55lb/35lbs

11 burpees

rest 3min

5 rounds-

7 kb or db push jerk, 55lb/35lb

11 burpees

 

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