March 18 - 24 2013 (Open 13.3)

March 18 - 24 2013 (Open 13.3)

Monday:
AM:

PM:
 Strength: Front Squat 5-3-3-1-1-1 reps

Then…

10 front squats (95/65)
10 hand-release pushups
10 hang power cleans (95/65)
10 pullups

AMRAP in 15 minutes

Score:  7 rounds with C2B pullups

Tuesday:
AM:  Mayhem Barbell + Snatches & GHD

Wednesday:  Rest (Mil Exercise)

Thursday:
PM:  BHCF
12 Min AMRAP
"Randy" +
75 Power Snatches @ 75lbs
25 Wallballs
90 Double Unders
Muscle Ups
Score:  6:14 Randy (PR), 5 Muscle Ups.

Friday:
AM: SQ PT.  Run 24 Mins.  Did 20 Laps
PM:  Skill Work.
Muscle Ups and Double Unders
3 Rounds not timed:
90 Double Unders
3-5 Muscle Ups

Saturday:  13.3
12 Min AMRAP
150 Wallballs
90 Double Unders
30 Muscle Ups

Score:  252.  (12 Muscle Ups).  Finished "Karen" @ 8:01, DU @ 9:51.

Sunday:  Rest!!!! Holy Legs.