Kenric: 10.12.14

Workout consists of 1 min on, 1 min off single rounds of :

1. Dead lift - CF: full BW - SM: 50% BW

2. Pull ups - SM: jumping or assist

3. Clean & jerk - CF: 50% BW - SM: 25% BW

4. Push ups - CF: hand off ground at bottom

5. Snatch - CF: 50%BW - SM: 25% BW

6. KTE - CF: TTB

7. Push press - CF: 50%BW - SM: 25% bdwt

8. Sit-ups -

9. Squats - CF: 50%BW - SM: 25%BW

Rest 3 min then: run 1/2 mile for time. Keep track of your total number of rounds as well as your 1/2 mile run time. Score is determined by adding your run time in seconds with all reps together from the nine exercises. Post your score. Special thanks to Kenric Kessler for cooking up this little slice of heaven.