Wednesday 4.4.12

Smuggs, working through the DU's

1. 4 RFT:
Bar Muscle ups
20 Double unders
6 Unbroken Power Cleans
20 Double unders
3 Thrusters
1 minute rest between rounds.


Beasts:  BMU 3/2, PC and Thrusters 185/125#
Ninjas: BMU 4/3, PC and Thrusters 165/115#

Rest 10 minutes, then:

2.  3 RFT:
12 WB 30/20#
12 BJ, 24,20 - Games standard
12 T2B
work cycle time on all movements and fast transitions. 

Big John at the original Albany Throwdown