Expeditions:

“Cindy”

Complete as many rounds as possible in 20 minutes of:

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

Post rounds and reps completed to comments.

Compare to Friday 2011.09.30.

EXPEDITIONS:

• Squat Clean 3-3-3-3-3

Post weights attempted to comments. Compare to Tuesday 2011.11.15

Expeditions:

Complete 5 rounds for time of:

• 400 m row
• 21 Push Ups

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Expeditions:

Complete as many rounds as possible in 20 minutes of:

• 10 Push/Split Jerk 115#/75#
• 10 Pull-ups
• Run 100 meters

Post rounds and reps completed to comments.

Expeditions:

Strength:

Back Squat 5-5-5-5-5 reps.

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Workout:

21-15-9 reps for time of:

• Sumo Deadlift High Pull 95#/65#
• Burpees

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Expeditions:

Four rounds for time:

• Run 400 meters
• Rest 2 minutes

Post total time to comments.

Rest Day -

Hope you enjoyed the sun…