11 SEP 2012 - Mash-Up

INTENSITY:

2 Rounds For Time:
Row 500m
Then;
3 Rounds of
3 x Hang Power Snatch (155/95lbs)
6 x Bar-Facing Burpees
9 x DB Thrusters (50/35lbs)
Then;
Row 350m
Active Rest 5:00


RESET:
Pick a particularly stubborn or sore area - work on mobility for that body segment; 10 minutes

11 JUN 2012 - EMOM DB Thruster, Suicide Sprint

HEAVY:
Rest Day

INTENSITY:

"The Winch"
EMOM, 10 Minutes

7 DB Thrusters (35/20)
30m Suicide Sprint

Score is Total Time to complete

*Penalty - 10 burpee penalty for not completing in a min.

RESET:
4 Rounds of:
5 Around the World, Left (45/25)
5 Bumper Press
5 Around the World, Right
5 Bumper Plyo Push-Ups (Alternating)