Fitzroy Steps

3 rounds for time

Fitzroy Steps

72 Double Step Jumps (144 steps)

walk the rest (72)

run back to bottom (800m downhill)

Man Flu

10 squats

10 push ups

10 pull ups

10 sit ups

10 back ext

x3

Lumberjack 20

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

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Ring work

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

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Loop Run

Run 5K

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Holy core Batman

For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

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What's coming up?

Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

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Clean running

Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps

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The One armed Fran

Using a single 60lb dumbbell, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-arm" pull-up right arm (left hand grabs the right wrist)
"One-arm" pull-up left arm (right hand grabs the left wrist)

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