260809

"nate"

AMRAP in 20 mins of;

2 muscle ups
4 handstand push ups
8 2 pood kb swing

then;

Tabata intervals .... RUNNING!!!!

250809

As many rounds a syou can in 20 mins of ;

40k Thruster 5 reps
40k Hang Powercleans, 7 reps
40k Sumo Deadlift High-pull, 10 reps

then 3 hours later;

4 x 400m runs

2 min rest in between runs

240809

"mary"

AMRAP in 2o mins of;

5 handstand push ups
10 one legged squats
15 pull ups

Then 3 hours later;

4km row for time;

7/08/09

20 mile bike ride for time!!

Guna be a killer!

6/8/09

"steve"

As many rounds as you can in 30 minutes of;

2 clean and jerks 60k
4 muscle ups
8 burpees

5/8/09

3 rounds for time of;

500m row
21 burpees
400m run

3/8/09

5/5/5/5/5/5 fronmt squat

then;

"cindy"

AMRAP in 20 min's of
5 pull up
10 push ups
15 squats