November 1st, 2011

Set a cone at 20 meters. Five rounds for time of:
135 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters
The barbells must be turned around the cone.
18:25. Not Rx. The OH walk called for 185. Only did the 1st round with that much weight...

Then
3 rounds for time:
500m Row
21 KBS 53#
12 Up-Downs
9:51 as RX

1er entrainement:
Faire 5 fois:
40 metres avec barre de 61kgs au dessus de la tete
30 squats avec medecine ball de 9kgs que tu lances a 3 metres de haut
40 metres avec une barre de 43kgs dans chaque main.
18 min 25 sec

Ensuite
Faire 3 fois
500m aviron de salle
21 kettle bell swing a 24 kgs
12 Up-Downs
9 min 51 sec.