Week 45

November 4th, 2012

Monday
Happy Birthday Jodi

Complete as many rounds as possible in 20 minutes of:
7 Back squat, 90/70kg
10 steps dumbbell Overhead walking lunge, 20/15 (right hand)
7 Burpees
10 steps dumbbell Overhead walking lunge, 20/15 (left hand)

Tuesday

Three rounds for time of:
30 Kettlebell swings, 24/16
25 Wall ball shots,
20 Pull-ups

Wednesday

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Thursday
Max rounds and reps in eight minutes of:
4 Handstand push-ups
8 reps Kettlebell swing
24 situps

Friday

Nancy”
5 rounds for time of:
400 meter run
15 Overhead squat, 45kg

Saturday

Technique or catch or blackboard.

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