Friday 05182012

CFP Ladies

A.  Deadlifts – 5 x 5 w/2 Min Rest 

B.  5 Rounds AFAP

200M Run 

20 x Russian Swings 

10 x Burpee Box Jumps 

C1.  3 x 15 – Back Extensions 

C2.  3 x 20 – Lying Leg Raises 

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Thursday 05172012

The Twinkie…

A.  15 – 20 Minutes of Rope Climb Practice  ”Bring long socks!”

B1.  Rope Climbs – 3 x 3 w/30 Sec Rest 

B2.  Handstand Hold – 3 x ME “Max Effort” w/30 Sec Rest 

C.  Annie 

50-40-30-20-10

Double-unders (3:1 singles to doubles) 

Sit-ups 

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Wednesday 05162012

….Roo….

A.  Lynne 

5 Rounds For Max Reps 

Body Weight Bench Press

Pull-ups 

Rest as needed between sets

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