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Weighted pull-ups 1-1-1-1-1-1-1 reps
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Four rounds for time:Run 400 metersRest 2 minutes
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3 rounds for time of:50 Squats7 Muscle-ups135 pound Hang power cleans, 10 reps
Compare to January 25, 2008
Rest Day or Skill Work
For time:30 Handstand push-ups40 Pull-ups50 Kettlebell swings, 1.5 poods60 Sit-ups70 Burpees
Front Squat 10-10-10-10-10 reps
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"Murph"
For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
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