Wednesday 033016

For Time

800 Meter Run

30 Hang Cleans 125/85

20 KB Swings 53/35

15 Box Jump Overs 24″/20″

600 Meter Run

25 Hang Cleans 125/85

15 KB Swings 53/35

10 Box Jump Overs 24″/20″

400 Meter Run

20 Hang Cleans 125/85

10 KB Swings 53/35

5 Box Jump Overs 24″/20″

Friday 032516

15 Min. To Establish A 1 RM On.       Bench Press

Then

Buy In: 100 Double Unders 

3 Rounds For Time Of: 

20 Decline push ups 

15 Ring Rows

10 Hang Clesns 135/95

Buy out 500 M Row

Wednesday 032316

4 Rounds For Time Of:

20 Hang Snatch Pull

5 Rounds Of

5 pull Ups

10 Push Ups

15 Air Squats

20 Over Head Weighted Lunges

On rounds 1 and 2 20 Hang snatch pull

on Rounds 2 and 4 20 Over Head Weighted Lunges