Sunday

Sunday Sept. 25 2011 5 rounds for time: Run 400m 20 Knees to Elbows 15 Handstand Push Ups

Saturday

Sat. September 24 2011 Part 1: 5-3-1 Squat Part 2: 3 Rounds For Time: 21 Burpees 15 Thrusters (95/63)

Friday

Friday Sept. 23 2011 Part 1: Snatch Practice Part 2: โ€œRandyโ€ For Time: 75 Power Snatch (75/53)

Thursday

Thursday Sep. 22 2011 โ€œAngieโ€ 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Complete all reps of each exercise before moving to the next.

Wednesday

Wed. September 21 2011 Part 1: 5-3-1 Press Part 2: Row 1000m 15 Push Press 135/93 25 Bar Facing Burpee 15 Push Press 135/93 Row 1000m