9/6/11, Tuesday

Please bring a sweat towel!!   With a partner complete for time: 1200m row 100 Burpees 300 Single Unders 800m run 100 med ball twists 300 mountain climbers 1200m row

Strength – Weighted Push-ups 5x5x5x5 21-15-9 Deadlifts 275/185 Box Jump – 30″/24″ Inverted Burpees

Strength – Thrusters 5×5 W.O.D. – 5 R.F.T. 16 D.B. Split Landings 21 Hollow Rocks 26 Medicine Ball Cleans

GIVE THE GIFT OF HEALTH. KRYPTONITE GIFT CERTIFICATES AVAILABLE Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. Strength/Skill – Thrusters Rotating 5 min AMRAP between three different stations: Station 1 – Row 150m 5 Thrusters 135/95 Station 2 – 8 Pull-ups 4 H.S.P.U.’S Station 3 -10 K.B. Power…

5 Rounds 1:00 – Strict Pull-Ups 1:00 – T2B 1:00 – Row for Calories 1:00 – Floor Presses (135/95) 1:00 – Rest

Partner 1 rows for 1:00 while partner 2 accumulates reps, then switch. After both partners have done the first exercise, move on to the next. 1:00 on rower 1:00 of D.U.’s 1:00 on rower 1:00 of burpees 1:00 on rower 1:00 of KBS (53/35#) 1:00 on rower 1:00 on OH lunges w/KB