7/15/16

Warm up

3 rounds:

15cal row

10 goblet squats 70#

5 glute ham raise

5min emom

5 Dl 75%

315

3 rft

1k assault bike

25 Kbs 70#

20 walking lunge 70#

Time: 14:10

Kbs were ub, 15-10, 10-8-7

All lunges 10,10

5min cap

15-12-9-6-3

Cal row

Hr push ups

Time: 4:38

7/14/16

20min z1 row

7/13/16

5min emom

Dl 5x275

15min cap

10-8-6-4-2

Powersnatch 115

200m run

Time: 7:33

10, 4-4, 3-3, 4, 2

7/12/16

Strict press

4x5

95

115

135

155 for 2

4 rft:

12 Dl 205#

12 burpees

12 Kbs 70#

12 wallball 24#

Time: 11:51

Ub with rest during transition