26/9/2014

30/20/10 cal row burpees   at minute 17′ start   30/20/10 hang power snatch 40/30kg box jumps  

25/9/2014

5 rounds 20 medball clean 10/7 400 mt run 10 push press 60/40

24/9/2014

partner workout 5′ amrap max distance sled pull 80/60Kg 2′ rest 5′ amrap 4 pull ups 8 kb swings 32/24 Kg 2′ rest REPEAT  

23/9/2014

in 15′ establish 3 RM deadlift   3 rft 500 row 100 double unders 400 run

22/9/2014

10 rounds 12 wall balls 4 clean & jerks 80/55Kg   today’s workout variation by the one and only Rich Froning