From 12.26.09
"Robert Goulet"
AMRAP in 15 minutes of
5 Burpees
10 Pullups
15 Box Jumps @ 20"
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) Power Snatch 5x3
(C) Overhead Squat 2, 2, 2, 2, 2
CFFB DWOD:
21-15-9 for time ofBent Over Rows*
Strict Chin-Ups
*BOR use +20lbs over bench from Thursday
Then ...
Sprint 50-Meters x 8
Work/Rest Ratio 1:3
Post loads, times, and fastest sprint
