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

Fight Gone Bad !!!!

Three rounds of:

Wall-ball, 20/14

Sumo deadlift high-pull, 75/55

Box Jump, 20″ box

Push-press, 75/55

Row for calories