EVERY 4 MIN X 4 SETS
400 MT RUN
12 STEP UPS 55/75

THEN RIGHT INTO
EVERY 4:00 X 4
30 DUBS
12 POWER SNATCHES 55/75
6 PUSH UPS

MORE ABS?
5 RDS
20 SIT UPS
20 RENEGADE ROWS 20/30
20 BACK SQUATS 55/75

3 RDS
800 MT RUN
10 PISTOL SQUATS
10 TOES TO BAR
10 PUSH JERKS 85/115

21-18-15-12-9-6-3
HANG POWER CLEANS
BOX JUMPS
KB SWINGS

1 ROPE CLIMB RD 1,3,5 AND 7
RX 65/95
RX+ 95/1135

IN 12 MINS
50 WALL BALLS
40 BURPEES
30 D/L 155/225
AS MANY WALL BALLS AS POSSIBLE WITH TIME REMAINING

REST 2 MIN
100 MT WALKING LUNGES WITH ONE ARM OH DB 20/30

SCORE= TOTAL REPS OF WALL BALLS FROM SECOND SET

IN 12 MINS
50 WALL BALLS
40 BURPEES
30 D/L 155/225
AS MANY WALL BALLS AS POSSIBLE WITH TIME REMAINING

REST 2 MIN
100 MT WALKING LUNGES WITH ONE ARM OH DB 20/30

SCORE= TOTAL REPS OF WALL BALLS FROM SECOND SET

For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.

For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.