wk 29

July 18th, 2012

Monday
“NAZ”
4 rounds for time
50 db lunges 20/12.5
25 db push press
20 kb swings
15 db Burpees
10 db push ups
5 knees to elbow

Tuesday
“Scotty”
10 to 1
Burpees
Chins
Deadlift 70/50
Part B
100 med ball chset passes, round the corner, sit ups

Wednesday
75 Squats
4 rope climbs
5 farmers carry 25/15
50 Squats
4 rope climbs
10 farmers carry
25 squats
3 rope climbs
15 farmers carry
Part b
Clean ladder

Thursday
3 rounds for time
50 Double unders
50 Push ups
20 dips
run 200m

Friday
8 rounds
Run 400m
rest 90 seconds

Saturday
“Isabel”

For time:
Snatch 60kgs, 30 reps

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