200910

All done by Q


Run 2.75 Miles BF with Kasi.  30 minutes


Deadlift x 3 (trap bar for trap elongation)
Maximum Handstand Push Ups
5 Rounds
315/8, 225/5, 275/5, 225 (strict form)/2 (fell), 275/3 (fell)


GymJones 18/09/10 (heavily modified)


1x Rope Pull @ 45# Sled+ 
30x Ball Slam @ 12# + 
1x Rope Pull @ 45# Sled+ 30x Wall Ball @ 15# + 
1x Rope Pull @ 45# Sled+ 12m Lunge + 
1x Rope Pull @ 45# Sled+ 20 x KB Swing @ 2 x 16k + 
1x Rope Pull @ 45# Sled+  
30 x Atomic Sit-up w/20# BB+ 
1x Rope Pull @ 45# Sled+  
30x Push Press @ 2 x 16k KB + 
1x Rope Pull @ 45# Sled+ 30x Air Squat + 
1x Rope Pull @ 45# Sled+ 10x each arm Single arm OHS @ 16k 
1x Rope Pull @ 45# Sled+