July 2014

Walking Lunge 8-8-8-8-8 ea 3 Rounds: 400m Run 500m Row Rest 3 min “My…

“Fran” 21-15-9 of: Thrusters 95/65 Pull Ups So Justin made a request that I…

Deadlift 5 x 4-6 @ 32X1 21-15-9 of: KB Swing 53/35 Box Jump 24/20″…

For Time: 30 Burpees 400m Run 15 Power Snatches 95/65 800m Run 15 Power…

AMRAP 20 Minutes: 4 Pull Ups 8 Push Ups 12 Air Squats Another team…

In 15 Minutes: 3 RM Push Jerk AMRAP 10 Minutes: 200m Run 12 DB…

AMRAP 7 Minutes: 5 Deadlift 135/95 7 Cal Row Rest 3 Min AMRAP 5…

In 15 Minutes, Find Your 3RM Pausing Front Squat 4 Rounds For Time: 15…

In Teams Of 3, 3 Rounds For Time: 75 Cal AirDyne 60 Burpees 45…

Find 1RM Power Snatch In 15 Minutes 3 Rounds For Time: Run 400m 15…

Bench Press 5-5-5-5-5-5-5 21-15-9 of: Deadlift 135/95 Push Up Row Cal The first team…

4 Rounds For Time: 400m Run 2/1 Rope Climb 15 DB Hang Power Clean…

DB Step Ups 8-8-8-8-8 each Set step height so hip crease is below the…

15 Minute AMRAP: 10 Push Press 95/65 10 Box Jump 24/20 10 V-Up My…

Overhead Squat 5-5-5-5-5 @ 3011 AMRAP 10 Minutes: 60 Bar Facing Burpees 30 Overhead…

5 Rounds For Time 10 Power Clean 135/95 10 Pull Ups 10 T2B, GHD,…