9/30/16

12min emom

Even: 3 low grip TB DL 315

Odd: 3 strict muscle ups

Low grip is WAY heavier

12min amrap

6 bar muscle ups

12 wallball

30 dus

100m run

R: 5+2 mu

6 rounds (work every 4min)

2 way prowler (50 yds)

15cal assault bike

12 burpee to 6" target

R1: 2:16

R2: 2:32

R3: 2:55

R4: 2:50

R5: 3:04

R6: 2:40

This was brutal. Wanted to quit at 3 rounds.

Core

3 rounds

15 ghd sit ups

20 ring cannon ball twists

9 hollow rocks