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

Workout of the Day 
"Fran"

21-15-9

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



Workout of the Day 
Monday, August 18, 2008 (G)

100 Burpees for Time




Workout of the Day 
Friday, August 15, 2008 (M)

10K Run or Row

OR

1K Run and 10 by 100 Meter Sprints



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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