Th. 7/7/16
BI: 5 Pull Ups 10 Push Ups 15 WBS 20/14 10 Push Ups 5 Pull Ups 5 Rounds 5 dips 40#/20# Chains 10 Sumo DL 185/143 15 BFSU 20 DU 30 Singles
Wed. 7/6/16
For Time : 20-16-12-8-4 KBS 24/20 Box Jumps 24/20 STO 115/88 1KB Tri. Turn FC 24/20
Tues. 7/5/16
Happy Birthday America 7/4/1776 Buy In – 2 Patriot Runs 7 rounds 4 Power Cleans @ 185/143 17 Burpees Then AFTER last round, Complete.. 76 Air Squats 240 Singles Run Sub – 1000m Row
7/1/16
Fri. 7/1 Push Press – Heavy 3 Squat Cleans – Heavy 3 EMOM x 11mins – For Load Clean Complex 1 Deadlift 1 Hang Power Clean 1 Power Clean 1 Hang Squat Clean 1 Jerk Note – Starting wt. 135/103. Add 5lbs total wt. per round. Finish wt. 185/153
