Friday March 14, 2008

SWAT

Renaissance

25 Double Unders
10 Squat Clean Thruster Slams (Rage Ball) (30)
25 Box Jumps
10 Squat Clean Thrusters (2 x 25 lb DB)
25 2-hand Swings (52)
10 Hang Squat Clean Thrusters (75 lb barbell)
3 Rounds for Time

Frank 19:11 (No dbl unders 75 singles)
Eugene 19:37
Chris 23:49
Kevin 25:20

Afternoon

Hairball

Back Squat 5 x 5
Burpees 5
Deadlift 5 x 5
Box Jump 10
25 lb ball run to mail box (100 meters total)

Frank 17:22
Stuart 29:44