20MAR09

FRAN:

21,15,9
Thrusters at 95#
Pullups

For time


(A) - Thrusters at 45#
(R) - 15,12,9, Thrusters with 10# DB, Jumping pullups

19MAR09

Run 2 miles
or Row 2km

For time

(A) - Run 1.5 / row 1000m
(R) - Run 1 mile / Row 750m

18MAR09

REST DAY

17MAR09

100 Burpees for time.

A - 50
R - 30

16MAR09

Angie:

100 Pullups
100 Situps
100 Pushups
100 Squats
For Time.

15MAR09

Rest Day

14MAR09

"Helen"

Three rounds for time:
Run 400 meters (or row 300m)
45# Kettlebell X 21 swings
12 Pull-ups

13MAR09

Michael.

3 rounds for time:



Run 800m (Row 600m)

50 situps

50 backextensions

11MAR09

REST DAY

06MAR2009

4 rounds for time:

300m Row or 400m Run
15 SDHP with 65#


Apprentice: 9 SDHP with 45#
Recruit: 3 rounds, and 9 SDHP with 45#

05MAR2009

30 Man Makers for Time