September 18, 2009

Work Out of the Day

Three rounds for time of: 

20 Toes to Bar
1 rope climb, 15ft (or 10 rope pullups)30 box jumps, 24″/20″
50m sprint, 10 gal/5 gal
30 ghd situps (0r 50 abmat)
1 Rope climb
20 pullups
50m Walking lunge
The 50m sprint is a farmers carry with 2 water full 5gal water jugs.  Must hold open jugs by the top.  Dropping the jug and spilling water = 10 burpees. 10 gal for men, 5 gal for women.



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