3rds for time:
400m run
21 kb swings
12 pull-up

post times to comments

Rest Day

March 3/4/10

for time:

50 thrusters

40 double unders

30 kb swings

20 walking lunges

10 box jumps

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For time:

21 front squats (45lbs)

42 pull-ups

15 front squats

30 pull-ups

9 front squats

18 pull-ups

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For time:

50 push ups

5 squat cleans

40 push ups

5 squat cleans

30 push ups

5 squat cleans

20 push ups

5 squat cleans

10 push ups

5 squat cleans

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March 1/1/10

Rest Day

2009 Crossfit Games Champion Miko Salo

Miko is the baddest man on the planet. Google him, we could all learn something from this man.

Sunday 2/28/10

Deadlift:

5-5-3-3-1-1-1

post loads to comments

Saturday 2/27/10

5 rds for time:

10 TGUs

10 jumping lundges

rest 5 min

3 400m runs

2 min rest between

combine times from pt.1 with run times, post to comments