Saturday 3.31.12

"The Admiral"
3 RFT:
20 Burpee Pull ups - bar should be approx. 6" above max reach
20 Front Squats, 155/105 - no racks
20 Box Jumps, 24/20"

Derek's Admiral time: 13:49

  Round1

Time 3:24 

Burpees 1:25 - Step down, jump up

Transition :11

Front Squats :55, straight set w/pauses

Transition :06 

Box Jumps :39 - 2/10/5/1/1/1

Round3

Time 3:24 

Burpees 2:40 20 step down/up 

Transition :32 rest between 

Front Squats 1:15 - 12/8

Transition :08 

Box Jumps :36 - 1/19