02.22.10

Washington's Birthday

From Wikipedia:

http://en.wikipedia.org/wiki/Washington's_Birthday

From 06.22.10

"Cindy"

AMRAP in 20 minutes of

5 pullups

10 pushups

15 air squats

Active Recovery:

Rest 2-Minutes then run 1-mile @ 50%-60% (very light to fairly light, if you need to walk some you can)

CFFB SWOD:

(A) Squat 3x5, Press 3x5

(C) Front Squat 3, 3, 3, 3, 3; Bench "Speed" 10x3 @ 65% :30 sec rest

CFFB DWOD:

5 rds for time of

Sprint 100-Meters

6 Left Arm DB/KB Power Snatch

6 Right Arm DB/KB Power Snatch

12 Pullups