7.2.16

100 DU Buy In
10 – 1
1 – 10
SDHP (115/75)
Over the Bar Burpees
50 DU Intermission
10-1
1 – 10
Front Squat (115/75)
Reverse Burpees
100 DU Buy Out
30 min CAP

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7.1.16

METCON
3 min Work – (2 min Rest) – 6 min Work – (3 min Rest) – 9 min Work
9 Pistol Squats
9 Toes to Bar
9 Ring Rows

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6.30.16

STRENGTH:Deadlift
Within 2 minutes complete: 5 RM, 3 RM and 1 RM

METCON:
3 Rounds for time
10 Swings (70/55)
15 Ring Push Ups
20 Wallballs
200m Run

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