Wednesday

Every Minute On The Minute for 10:00:

   Deadlift, 4 Repetitions

   Hang Clean, 3 Repetitions

   Front Squat, 2 Repetition

   S2OH, 1 Repetition

*Be somewhat conservative with the weight 

        then…

Hold the Plank for Time 

Tuesday

Death by Pull-Ups

           then...

Complete 4 Rounds for Time:
    Shuttle Run
    100m Farmers Carry AHAP

*Rest 3min between Rounds

Self-Doubt and Faith

Monday

3 Rounds for Time of:
10 Goblet Squats
15 Box Jump or Step-Overs
20 Alternating Reverse Lunges with Kettlebell

Thursday

"Helen"

3 Rounds for Time of: 

   400m Run

   21 Kettlebell Swings (53/35*)

   12 Pull-ups

Compare to 11.03.2014

Wednesday

Every Minute on the Minute for 16min Complete:
   EVEN: 5 Front Squats (135/95*)
     ODD: 7 Bar-Facing Burpees

*You may Scale the FS Weight, UP or Down, based on your 1RM

S.C. Cop's Killer Gets Life Without Parole

Tuesday

5 Rounds for TIME of:

5 Push Presses (65% of body weight)
10 Push-Ups
15 Box Jumps (24/20*)

Monday

AMRAP in 12min of:

   30 Wallballs 

   30 Double Unders