week 39

September 29th, 2013

Monday
filthy fifty
50 each of
box jumps, push ups, kbs, lunges,K2E. Back extentions, wall balls, burpees, double unders.

Tuesday
cleans
5 5 5 5 5 @80%Max

21 15 9
push ups, sit ups, OHS, T2B.

Practice 1 legged OHS

Wednesday

Murph
run 1600, 100 pull ups 200 push ups 300 squats run 1600m

Thursday

hang squat cleans
3 3 3 3 3 3 3

21 15 9

burpees, BJ, thrusters 30/25kg, double unders

Friday

cleans

10 9 8 7 6 5 4 3 2 1

3 rft
run 400 12 snatches 12 ring dips.

Saturday

Nicole
20 min amrap
run 400m
Max chins.

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