week 13

March 17th, 2014

Monday

Ryan

5 rounds for time

7 muscle ups

21 burpees

Tuesday

Arnie

With a single 16kg.12kg kettlebell:

21 Turkish get-ups, right arm

50 swings

21 overhead squats, left arm

50 swings

21 overhead squats, right arm

50 swings

21 Turkish get-ups, left arm

Wednesday

For time:
50 pull-ups
400-meter run
21 thruster, 45/30kg
800-meter run
21. thruster,
400-meter run
50 pull-ups

Thursday

Four rounds for time of:
Run 400 meters
50 Squats

21 kb swings

50 sit ups

friday

Games Wod

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