Friday, March 30, 2012

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 

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