Thursday, August 20, 2009

WELCOME OPERATION PHOENIX
BEGINNER;
5 ROUNDS FOR TIME:
5- PULL-UPS
10- BOX JUMPS
15- 2 HAND DUMBELL PRESS (AMMO CAN LIFT)
INTERMEDIATE;
21,15,9
WALL BALLS
KETTLE BELL SWINGS
440 RUN
ADVACED
"NASTY GIRLS"
3 ROUNDS FOR TIME;
50-AIR SQUATS
7- MUSCLE-UPS
12 -HANG CLEANS
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2 comments:

  1. MADDOGAugust 20, 2009 at 12:59 PM

    Intermediate - time of 12:12
    20 lb wall ball. 36 lb kettle bell

    Form, function and intensity are the key!

    Great day. Good crod.

    Semper Fidelis

    ReplyDelete
  2. MADDOGAugust 20, 2009 at 2:03 PM

    AS you were... GOOD CROUD !

    ReplyDelete

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