Sept. 20, 2009
Row 250
5 Deadlifts (230)/Box Jump (Deadlift then Box Jump each set)
10 Barbell Thrusters (95 lbs)
15 Burpee Pullups
20 Air Squats
25 Push Press (75)
50 KB Snatches (36 lbs) 25 right 25 left
100 Rope Jumps
2 Rounds for Time
Long, Metcon
Danielle 27:18
Derek 28:35
Previous times for this workout
5 DL 1.5 x BW
10 Box Jumps
15 Pullups
20 Snatch 44 (total)
25 Air Squats
Run 400
5 Clean and Jerk (.75 x BW)
10 DB Thrusters (35)
15 Wall Ball (20)
20 Ring Pushups
25 KB Swings (52)
Run 400
5 Back Squat BW
10 Rage Box (30)
15 Push Press (.50 BW)
20 Land Mine Push Jerk (75) Total
25 Double Unders
Run 400
5 Power Cleans (.75 x BW)
10 Sand Bag TGU (40)
15 Two hand KB Clean and Jerk (44)
20 Calories Rowing
25 Hammer hits to tire
Run 400
Once Through for Time
Epic, Metcon
Previous times for this workout
Posted by Eugene Allen at 6:14 p.m.
