08/01/2011

"Operation: Mayday"
Phase 1 - Locate;

Run 400m

5 Rounds of:
10 Lunges (each leg)
10 Air Squats
10 Burpees

Run 400m

5 Rounds of:
10 Jumping Lunges (each leg)
10 Double Unders
10 Burpees

Run 400m

Phase 2 - Extricate;

4 Rounds of:
10 Deadlifts @ 60kg
10 Knees-to-Elbows

4 Rounds of:
10 Overhead Squat @ 20kg
10 Kettlebell Swings @ 24kg

30 Clean and Jerks @ 45kg

Phase 3 - Evacuate;

5 Rounds of:
200m Sandbag carry and run @ 35kg
50 Air Squats

J.T. 1:22:04