3 RFT:

50 Double Unders (sub 200 Singles or 100 Jumping Jacks)

40 Sit Ups

30 Med Ball Cleans

20 Pull Ups

10 Handstand Push Ups

Evening Class @ CCP

Technique: Push Press 3rm
Warm Up: 3, 5, 8
Work: 3, 3, 3, 3 building to max load

METCON: 3RFT
400M Run
21 Swings (55#/35#)
21 Goblet Squats
12 Ring Rows

 

 

Happy Memorial Day..

MURPH

1 Mile run

100 pullups

200squats

300 push ups

1 Mile run

FOR TIME