20 minute AMRAP of:
200 meter run
10 box jumps
10 lunge w/ twist 20#/14#
10 thruster 20#/14#
10 Half moons 20#/14#
200 meter run
10 box jumps
10 lunge w/ twist 20#/14#
10 thruster 20#/14#
10 Half moons 20#/14#
20 Minute AMRAP of: 1600 meter run remainder of time do: 5 ground to overhead anyhow 95/65 10 TRX I-ups 15 sit ups Travel Workout 1 mile run 50 burpees 50 sit ups 1 mile run 20 minute AMRAP of: 1600 meter run for remainder of time do: 5 ground to overhead anyhow 95# 10 pull ups 15 PVC sit ups Travel Workout 2 rounds of: 1600 meter run 20 squats 20 handstand push ups 20 sit ups 1 round for time of: Car pull 200 meters Barbell overhead walk 100 meters 185/115 Farmers walk 100 meters 35/10 plates Bear crawl 200 meters Travel Workout 5k run w/ 10 burpees every 2 minutes 5, 5, 4, 4, 3, 3 Deadlifts 3 rounds for time of: 40 meter zig-zag sprint 20 pull ups 10 sandbag throw-overs (8/6 foot target) Travel Workout 50-40-30-20-10 of: Air squats Hip Thrusts Lunges Floor wipes (superman position, move arms and legs like a jumping jack) With 20/12 vest on do: 800 meter run 30 push presses 65/45 400 meter run 30 push presses 65/45 200 meter run 30 push presses 65/45 Repeat without vest Travel Workout 3 rounds for time of: 800 meter run 30 push ups 400 meter run 30 push ups 200 meter run 30 push ups 5, 5, 5, 3, 3, 3 front squats 3 rounds for time of: 1 bear complex 75/55 5 pull ups 10 push ups 15 air squats 200 meter run Travel Workout: 200 squats for time 400 meter run right after | ArchivesJanuary 2012  
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