Thursday 04.20.17


For time:
Run 800 meters 
Then, 10 rounds of:
5 pull-ups
4 burpee box jumps, 18-in. box
3 cleans, 30-45 lbs
Then, run 800 meters 

Post time to comments.

*In honor of U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, who died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.



  1. Did on Monday

    800m rounds on Elliptical were w/ resistance up

    14 rounds of 5,4,3
    Odd rounds pull ups unassisted
    Even rounds pull ups w/ purple band
    Burpee step ups 18″
    60# cleans

  2. 36:13

    Two leg assisted pull-ups

    12lbs. dumbells cleans

    Burpees no box

  3. 15:07
    Tiny hop pull-ups
    20 lb. cleans

  4. 28:35, jumping pullups and 20# cleans with front squats.

  5. 20:27
    Jumping pull ups
    Girl push ups & box jump step ups
    35 lb cleans

  6. 29 min
    tiny hop pull ups
    20# clean

    any advice on improving pull ups?

  7. 29:29
    Ran 1 mile then
    53lb cleans

    No run at end

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