Friday 160708

7 rounds for time of:

95-lb. sumo deadlift high pulls, 10 reps

10 ring dips

Thursday 160707

Front squat 3-3-3-3-3 reps

Tuesday 160705

Complete as many rounds as possible in 7 minutes of:

25 double-unders

5 burpee bar muscle-ups

Jump to a bar at least 6 inches beyond your reach.

Monday 160704

Griff

For time:

Run 800 meters

Run 400 meters backwards
Run 800 meters

Run 400 meters backwards

T.J.

T.J.

For time:

185-lb. bench presses, 10 reps

10 strict pull-ups

135-lb. thrusters, max set

Repeat the triplet until you have completed 100 reps of the thruster.

Friday 160701

Mr. Joshua

5 rounds for time of:

Run 400 meters

30 GHD sit-ups

250-lb. deadlifts, 15 reps

Thursday 160630

With a pair of 45-lb. dumbbells, 4 rounds for time of:

50-meter weighted lunge

350-meter farmers carry

Wednesday 160629

Hang squat snatch 3-3-3-3-3-3-3 reps

Monday 160627

5 rounds for time of:

50 double-unders

45-lb. dumbbell squat cleans, 15 reps

15 burpees

50 double-unders

Rest 2 minutes

Sunday 160626

For time:

75 pull-ups

Row 500 meters

75 push-ups

Row 500 meters

50 pull-ups

Row 500 meters

50 push-ups

Row 500 meters

25 pull-ups

Row 500 meters

25 push-ups

Row 500 meters