5/9/2014

teams of 4 amrap 24′ 30 double unders 15 power cleans 40/30 first 12′ A+B second 12′ C+D then 10′ to establish 2 RM Front squat (A+B+C+D)

4/9/2014

Amrap 20′ 400 mt run max shoulders to over head 50/35 kg

3/9/2014

5 rounds 500 mt row 25 kb swings 24/16 15 box jumps over   upper body strength 3 x 12 body rows 3 x 12 rings push ups (perfect form)

2/9/2014

9 rounds 9 dead lifts 80kg 2 muscle ups then: 80 wall balls

1/9/2014

HAPPY BIRTHDAY CFPR!!! 4 YEARS 3 rounds 400 mt run 21 burpee lateral jumps 12 hang power cleans 60/40 kg