2012-12-06 18.55.24

Tuesday HOD 3/19/2013

Complete as many rounds as you can in 17 mins.

11 thrusters
15 kettlebel swings
21 hanging L flutter kicks
4 cone shuttle

Wednesday HOD 3/20/2013

5 rounds for time of:

7 DB squat jumps
11 MB Shaolin push-ups
Band pull-pulls B, S, S, F
6 coleman pull-ups 2

Thursday HOD 3/21/2013

Max rounds in 23 min. of:

5 full clean squat
9 hand stand push-ups
25m push plate
21 box jumps

Friday HOD 3/22/2013

4 rounds

25m sprint, back paddle, side shuffle both ways
11 toe to bar pull-ups