Week of the 9.11.17

Update – REST day this week is Wednesday the 13th of SEP 17.

Mon  11th

For time:

5 rope climbs

75 thrusters, 75/55 lb.

50 dips

5 rope climbs

50 oh squats, 75/55 lb.

75 ghds

5 rope climbs,

Tue 12th

4 RFT

400 mt run

20 box jumps

10 tire flips

Thur 14th

11 Min AMRAP

3 power cleans 185/115

5 bx jumps

Fri 15th

Murph (no partitioning)

1 mile run

100 pull ups

200 push ups

300 air squats

1 mile run

males wear a 20lb vest


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