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9/17/12
7 min AMRAP
ladder of
– DL (225#)
– toe to bar = 9 rnds, 1 DL
post:
-75 wall ball (20#) = 4:40

9/18/12
Squat: 5-5-5-4-3 (255#, 265, 265, 275, 275)
HSPU b/w sets – 10, 8, 6, 4, 4, 4
(PM) yoga

9/19/12
KB work–cleans and snatches (24kg)

9/20/12
5 min AMRAP
-7 thrusters (65#)
-7 burpees = 6 rnd + 3 burpees
rest 2 min
5 min AMRAP
-7 OHS (115#)
-7 box jumps (30″) = 5 rnd
rest 2 min
5 min AMRAP
-7 1 arm KB cleans (35#)
-7 pullups = 8 rnds

9/21/12
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