Wednesday 060823

Five rounds for time of:

20 Burpees

10 Handstand push-ups

Run 400 meters

Monday 060821

Three rounds for time of:

Row 1000 meters

20 Pull-ups

30 Box jumps, 20 inch box

Saturday 060819

For time:

95 pound Squat clean, 21 reps

42 Back extensions

95 pound Squat clean, 15 reps

30 Back extensions

95 pound Squat clean, 9 reps

18 Back extensions

Friday 060818

Shoulder Press 3-3-3-3-3-3-3 reps

Thursday 060817

For time:

50 Wall-ball shots

50 L Pull-ups

35 Wall-ball shots

35 L Pull-ups

20 Wall-ball shots

20 L Pull-ups

Tuesday 060815

For time:

 50 Back Extensions

50 Sit-ups

40 Back Extensions

40 Sit-ups

30 Back Extensions

30 Sit-ups

20 Back Extensions

20 Sit-ups

10 Back Extensions

10 Sit-ups

Monday 060814

Complete as many rounds as you can in twenty minutes of:

75 pound Sumo deadlift high-pull, 21 reps

12 L-pull-ups

Sunday 060813

Overhead squat 3-3-3-3-3-3-3 reps

Elizabeth

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips

Thursday 060810

Five rounds for time of:

Row 500 meters

45 pound Thrusters, 30 reps