Warm Up: 3 cycles
100 Jump Rope
150m Run Backwards
12 Backwards lunges
12 Push Press (45#)

3 Rounds For Time:
5 Hang Cleans
9 Front Squats
13 Burpees over Bar
400m Run

Extra Swole: 35 Pull Ups

"Close your eyes and let it hurt..."

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

1 comment:

Anonymous said...

15:20 rx (though I did sub a 500m row for the run)...and all 35 pull-ups with no band (cleared bar each time...but had to Do sets of 5...baby steps!)

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