Endurance:  Dynamic ROM – 1 mile run

Warm Up:  20 Over Head Squats 65#

Working Capacity: 

• 50 Pull ups
• 25 Thrusters 45#
• 50 Push ups
• 25 Thrusters 45#
• 50 Knees to Elbows
• 25 Thrusters 45#
• 50 Squats

Durability:  3 rounds

• 20 Wall Ball Situps
• 20 OH Wall Squats

This entry was posted on Tuesday, January 19th, 2010 at 9:17 pm and is filed under Training Journal. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.