Wednesday

12.23.2003

Complete 3 Rounds for MAX cal. of:
  2min Assault Bike

    2min Rest

  2min Row
    2min Rest

Tuesday

AMRAP in 12min of:

  •200m Run

  •23 Hang Clean & Jerks (95/65*)

  •3 Deadlifts (80% 1RM)

Monday

4 Rounds for TIME, using a running clock, on a 5min Interval:
    Building Run
    In the remaining interval time, up until the 4min mark, complete AMRAP of
       Round 1- Back Squat (135/75*)
       Round 2- Hollow Rocks
       Round 3- Bench Press (135/55*)
       Round 4- Box Jumps
   1min Rest

Score for the WOD= Total # of Reps