A. Take 15 min to complete3-4 sets of the following:
A1. 50m sled push
A2. 8-10/leg front rack stepups
A3. 30m double kettlebell front rack carry 70h, 53/h
B. For time
Run 800m
Then:
21-15-9
Hang Squat cleans 115,75
5-3-1 muscle ups
Then:
Run 800m
Schedule for July 4 weekend:
Thursday, July 4
8:30 & 9:30 am classes only
Friday, July 5
No 6:30pm class
Saturday, July 6
Normal class hours
8:30 & 9:30am
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe