Revolution: 20m cycle

Charge:

• Warm Up x 3
• 40 squats
• 30 KB Swings
• 20 Situps
• Bearcrawl 400 ft
• Lunge 400 ft
• Burpee plyo hop 400 ft

WOD:  (x 5 rounds)

• 20 Box Jumps
• 10 Elevated Push Ups
•  5 DB Manmakers (pushup, row, deadlift, clean full squat, thruster)

Navy Seals:

• Complex Barbell Preparation
• 3 rounds for time
• 800m run
• 21 Box Jump
• 21 Dead Lift 155lb

This entry was posted on Thursday, March 26th, 2009 at 11:22 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.