1.28.12- 2.1.13

Tire Flip Technique with Rob Orlando

Mon-

“Fight gone Bad”
3 rounds
Wall ball
Sumo deadlift high pull (75/55)
Box jump
Push press (75/55)
Row

Tue-

Filthy backward
50x  double unders
50x burpees
50x wall ball
50x back ext.
50x push press
50x knees to elbow
50x walking lunge
50x KBS
50x jumping pull ups
50x box jump

Wed-

dead lift
3×10 heaviest possible

Then

1mile run for time

Thur-

100 sit ups for time

Then 7 min of burpees (open 2012 standards)

Fri-

5 rounds
3x MU + 5 ring dips
15x KBS (70/55)
50x dubs
Rest 2mins

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