8/2/12: FU Fridays

Strength Training
Rest

WorkLoad
500m Barbell Carry with 65#
50 Wall Ball Shots
40m Bear Crawl
30 Burpee Box Jumps (24")
40m Bear Crawl
20 Toes to bar
40m bear crawl
10 Hand stand push-ups
500m Run

*3 burpess every time you drop the barbell on the first run, don't go unbroken on the wallballs/toes to bar/handstand push-ups.


Rest 15 Minutes

3 Rounds:
500m ski erg
6 touch and go power snatch @135#
work rest ratio between each round 1:1

then

3 Rounds
500m ski erg
10 unbroken power cleans @ 135#
Work: rest = 1:1