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December 22, 2012

Start a running clock.

During the first 10 minutes complete:
3 rounds:
5 x squat cleans (225/125lb)
10 x hand stand push ups

At minute 10 complete:
3 rounds:
5 x muscle ups
5 x overhead squats (155/95lb)

At minute 20 complete:
3 rounds
100m farmers walk with KBs (32/24kg)
15 burpee box jump overs (30″/24″)

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One thought on “December 22, 2012

  1. 1) 3 rounds:
    5 x squat cleans (225/125lb)
    10 x hand stand push ups: 7:23

    2) 3 rounds:
    5 x muscle ups
    5 x overhead squats (155/95lb): 4:24

    3) 3 rounds
    100m farmers walk with KBs (32/24kg)
    15 burpee box jump overs (30″/24″): 9:36

    Great day at CFA!

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