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 Add Comment "Murph" 1 mile run 300 squats 200 push ups 100 pull ups 1 mile run Travel Workout Same, or (because it was scheduled not too long ago): 3 mile run (1 minute hard, 2 minute easy) 400 meter run 40 squats 20 swing overs 200 meter run 20 squats 10 swing overs (perform one round through with weight vest on, one round through with no vest) (swing over - using a rope, ring or bar to assist your body over a barrier at least 30" high) Travel Workout 3 rounds for time of: 400 meter run 100 double unders 50 squats 7, 7 7, 7, 7 Back Squats 3 rounds of: 400 meter run 20 thursters 75#/45# 20 GHD sit ups Travel Workout 10 rounds of: 15 squats 10 lunges 5 tuck jump 1 mile sprint "Helen" 3 rounds for time of: 400 meter run 21 KB swings 12 pull ups Travel Workout 4 rounds for time of: 400 meter run 30 push ups 20 hands over head air squats 5, 5, 5, 3, 3, 3 Front Squats 10, 10, 10 Bent Rows 9-7-5 of: Squat Snatch 85#/55# Burpee Ball Slam Travel Workout: 150 air squats w/10 push ups at the top of every minute (Keep a running clock, start with 10 push ups, then do your squats for the remainder of the minute) 5, 5, 5, 3, 3, 3 Power Cleans 3 x max pull ups w/ 4 rounds Tabata* squats between rounds 3 rounds for time of: 12 Box Jumps 24"/20" 12 Wall Ball 20#/14# Travel Workout: 4 rounds for time of: 12 burpee box jumps 30 air squats 100 meter sprint *20 seconds of work, 10 seconds rest | ArchivesJanuary 2012  
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