100909

10,9,8,7,6,5,4,3,2,1 reps for time of;

Power cleans (60k)
burpees
kb swings (32k)

090909

4 rounds for time of;

100 ft walking lunges
20 box jumps
30 weighted pull ups

080909

5 rounds for time of;

20 pull ups
30 push ups
40 sit ups
50 squats

time each round, have 3 minutes rest inbetween rounds.

060909

For time;

18 pull ups
18 overhead squats
18 burpees
100 yd lunges
100 yd sprint
12 pull ups
12 overhead squats
12 burpees
100 yd lunges
100 yd sprint
6 pull ups
6 overhead squats
6 burpees
100 yd lunges
100 yd sprint

040909

5 km Run for time;

030909

" G.I JANE"

150 BURPEE PULL UPS

020909

"Rowing Lizzy"

21 - 15 - 9 reps for time of;

row (cals)
squat cleans 60k
ring dips

010909

1.6km run
21 thrusters 40k
21 pull ups
800 m run
15 thrusters 40k
15 pull ups
400m run
9 thrusters 40k
9 pull ups