Monday 1.27.14 Broken Murph 4 rounds 400m sprint 25 - TopicsExpress

Monday 1.27.14 Broken Murph 4 rounds 400m sprint 25 pull ups (strict) 50 push ups 75 squats 400m sprint 2min rest after each round rx* 3 rounds rx** 4 rounds then Nutrition Time Tuesday 1.28.14 Strength Day 3 rounds (1 round of warm up to start) 10 deadlifts 15 hip taps 10 hang cleans 15 ball passes then shoulder/band work Wednesday 1.29.14 Deck of Cards Hearts-Double Unders Diamond-Cross Body Mt. Cliimbers (4 count) Spades-Flutter Kicks (4 count) Clubs-Toe Touches Joker-400m sprint then recovery Thursday 1.30.14 5 rounds 25 thrusters each round for time with 7 burpees every minute. 5min cap on each round. rx 75/45 then shoulder work Friday 1.31.14 Recovery We all need it, so make sure to come. Will not be an easy day. =)

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