1.8.13 "Catch-22"

Catch 22 I completed all in 31:06 at GPP rate

Recovering from back injury while scraping ice off driveway 12/30/12

For Time: 
22 Burpees (I did Jumping Jacks)
Run 4 laps (200m) 
22 T2B  (GPP did 66 single unders instead) 
Run 4 laps 
Agility Ladder (in, out, out, out) 
22 Alternating Kettlebell Snatches  (GPP did front squats with 45# plate on chest)
#70/53 (GPP/E: 22 Double Unders)  (66 single unders)
5 Pull-Ups (FB: 2 Muscle Ups)  (I did ring rows)
Run 4 laps 
11 Front Squats #70/53 KB (GPP/E: #45 Plate) 
Farmer Carry 4 laps #70/53 KB (GPP/E: #45 Plate) 
11 Front Squats #70/53 KB (GPP/E: #45 Plate) 
Run 4 laps 
Agility Ladder (in, in, out, out) 
5 Pull-Ups (FB: 2 Muscle Ups)  (I did ring rows)
22 Box Jumps 20" 
Run 4 laps 
2 Muscle Ups (x3 PU&RD) (I did Muscle up progressions with ring rows and banded dips on rings)
Run 4 laps 
Agility Ladder (icky shuffle) 
5 Pull-Ups (FB: 2 Muscle Ups) (ring rows) 
22 Double Unders (GPP/E: KB Swings #70/53) (66 single unders) 
Run 4 laps 
Agility Ladder (cross in, out, out) 
5 Pull-Ups (FB: 2 Muscle Ups) (ring rows)
Plate Carry 4 laps 
*30’ Time Cap.