week 14

April 4th, 2012

Monday
21-15-9
Back Squat 100/70
KB Swing

Tuesday
30 Shoulder Press
40 Chin ups
50 KB Swings
60 Sit ups
70 Burpees
80 Double unders

Wednesday
5 RFT
15 Ring dips
10 Thrusters 30/45
10 Chin ups
PART B
run 1000m

Thursday
5 Rounds
With 4 min time cap each round.
run 400
20 wall balls
Then in remaining time as many burpees as possible.
Rest 2 minutes between each round
score is number of burpees completed.

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