5.01.2012



















Warm Up:
400m WTD Run
then 3 cycles of...
20 Wall Ball Sit Ups
10 MB Squat Cleans

AMRAP= 20 min
200m  Run
5 Burpees
10 Pistol Squats
15 DB Snatch (alternating each rep)

Closing Training Sets
3 Sets of Max Rep Push Ups

"I would drive 6 hrs to come to CFC..." -USCG Mike Ahlin"     

Post all scores/times/reps/loads/modifcations to comments.

4 comments:

Phil said...

5 rds + 200m run

PUs: 42-21-21 = 84

BFaulk said...

5 rds + 200m run

PUs: 20-21-22 = 63

Shawn said...

5 Rds + 150m run

PU: 36+19+17=72

LBall said...

4 rounds + 5 split dips

pu=5+5+4=14

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