Workout of the Day 
Wednesday, August 20, 2008, 05:31 AM - Workout of the Day

Wednesday, August 20, 2008 (WM)

4 consecutive intervals of each exercise- 45 seconds of work/15 seconds of rest. 45 seconds of rest and transition after 4 intervals of each exercise is complete. Score for total reps- use 5 round fight gone bad style score sheet. (Example: 45 sec hang clean- 15 sec rest, 45 sec hang clean- 15 sec rest, 45 sec hang clean- 15 sec rest, 45 sec hang clean 45 seconds rest and transition, 45 sec DU's...etc)

Hang Power Cleans (M- #95, W- #65)
Double-Unders
Kettlebell Swings (M- #55, W- #35)
Row for Calories

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Workout of the Day 
Tuesday, August 19, 2008, 05:00 AM - Workout of the Day
"Fran"

21-15-9

Thrusters (M- #95, #65)
Pull-Ups


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Workout of the Day 
Monday, August 18, 2008, 05:46 AM - Workout of the Day
Monday, August 18, 2008 (G)

100 Burpees for Time




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Workout of the Day 
Friday, August 15, 2008, 05:35 AM
Friday, August 15, 2008 (M)

10K Run or Row

OR

1K Run and 10 by 100 Meter Sprints


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Workout of the Day 
Thursday, August 14, 2008, 05:37 AM - Workout of the Day
Thursday, August 14, 2008 (GW)

3 Rounds for Time of:

9 Burpees
15 Overhead Squats (M- #95, W- #65)
21 Pull-Ups



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