wk 31

July 30th, 2012

Monday
10 Rounds for time
10 Chins 10 Dips
10 Sit ups
10 Squats
10 jump to ceiling/bar

Tuesday
CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Part B
run 1200m

Wednesday
5 rounds for time of:
15 Deadlifts (80kg/50kg)
Sprint 100m
15 Burpees
Sprint 100m

Thursday
For time:
On the minute, every minute 10 Sumo Deadlift High Pulls (35kg/25kg)
In the remaining time perform max rep Wall Balls (10kg/7kg)
Goal is to perform 150 Wall Balls.
Part b
run 1600m.

Friday
In teams complete the following (with only 1 person working at a time):
Run 1000m
75 Thrusters (40/25kg)
75 Pull Ups
500 Double Unders
50 Thrusters (40/25kg)
50 Pull Ups
Row 1000m
25 Thrusters (40/25kg)
25 Pull Ups
400m Buddy Carry

Saturday
A: 3,3,3,3 Hang Power clean within 15 minutes
B: “Gwil”
15 Thrusters (42.5kg/30kg)
15 Pull Ups
21 Burpees
15 Thrusters (42.5kg/30kg)
15 Pull Ups
15 Burpees
15 Thrusters (42.5kg/30kg)
15 Pull Ups
9 Burpees

Part B for people who attended friday will have Bench Press in place of thrusters and Sit ups instead of Pullups

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