Sunday 12.9.12

5 min @ 90%:

2 Ring Muscle-ups

10 Box Jumps - 24" - step down

6 rounds + 1 muscle up

--5 min rest

5 min @ 90%:

30 sec Unloaded Prowler Push

30 sec Burpees (no jump @ top)

5 rounds, burpees = 9, 8, 8, 8, 8, prowler = didn't really measure, but did this indoors on rubber matting-which was noticeably harder than field turf. 

--5 min rest

5 min @ 90%:

10 Wall Balls - 14# to 9 ft

10 cals AD

4 rounds

--10 min rest

5 min @ 90%:

2 Bar Muscle-ups

10 Box Jumps - 24" - step down

6 rounds + 2 box jumps

--5 min rest

5 min @ 90%:

30 sec Unloaded Prowler Push

30 sec Shuttle Run

5 rounds, didn't really measure, but tried to stay consistent. Legs felt like jello on shuttle runs.

--5 min rest

5 min @ 90%:

10 Wall Balls - 14# to 9 ft

35 Double Unders

5 rounds + 3 wall balls. This felt pretty good.