Wednesday - 02FEB2011

Rx
For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5/1 pood Kettlebell swing, 50 reps
50 sit-ups
40/30 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

scaling options
AVANCED
For time:
20 inch Box jump, 35 reps
Rope climb, 3 ascents
1.5/1 pood Kettlebell swing, 35 reps
35 sit-ups
40/30 pound dumbbell Hang power clean, 35 reps
800 meter Run
35 Back extensions

INTERMEDIATE
For time:
20 inch Box jump, 35 reps
Rope climb, 2 ascents
1 pood Kettlebell swing, 35 reps (women 24#)
35 sit-ups
30/20 pound dumbbell Hang power clean, 35 reps
800 meter Run
35 Back extensions

BEGINNER
For time:
15-20 inch Box jump, 25 reps
Beginner Rope climb, 3 ascents
20# Kettlebell swing, 25 reps
25 sit-ups
20 pound dumbbell Hang power clean, 25 reps
400 meter Run
25 Back extensions