SAIC gym work out #3

3 rounds:
10 burpees
sevensies (7 full bicep curls, 7 lower, 7 upper, 7 full) (25 lb first round 20 rest)
30 bench jumps/step ups
40 sit ups

1 round:
sevensies
30 bench jumps/step ups
40 sit ups

SAIC Gym 2

Flat dumbbell fly 30 lbs 3 sets of 15
Flat dumbbell press 30 lbs 3 sets of 15
Incline dumbbell fly 25 lbs 3 sets of 15
Incline dumbbell press 25 lbs 3 sets of 15
Shoulder press 20 lbs 3 sets of 15
bicep curls 20 lbs 3 sets of 30
abs 50 incline sit ups with 16 lb ball

Snowy work run

Gallows to W&OD trail. Snow still on trail
8 miles 96 minutes

Crossfit #9 'The Chief'

Max. rds. in 3 minutes of:

• 3 Power Cleans 85#
• 6 push ups
• 9 squats

Rest 1 minute, repeat for a total of 5 cycles

3+cl+pu
3
2+cl+pu
2+cl+pu
3

SAIC Gym

Bench Press
10x135
10x155
10x135
10x115
20x85
20x65
20x45
Biceps
10x15
10x20
10x25
10x20
10x15
Abs