Friday, June 28, 2013

Friday Man Cave

5 rds NFT:
Run 200m 
5 burpee chinups 
30 DU unbroken 
 
+
 
A. Press - build to a 1RM in 6 min
rest 1 min
B. amrap DU's in 3 min
 
195# / 231 DU's
rest as needed

10min amrap 90% effort 
10 OHS 95# - weight goes up 10# per round - unbroken sets only
run 200m 
 
4 Rounds + 10 reps at 135

rest as needed
 
for time - 100%: 
50 squat cleans 95# 
50 burpee jump over the box 24" 
 
10:49

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