For time
400m run
50 SU
400m run
40 feet 2 rig
400m run
30 toes 2 bar
400m run
40 feet 2 rig
400m run
50 SU
400m run
7/27/2016
Strength
Push Jerk
5 sets of 5 at 65-70% of your 1RM
One set every 90 seconds
Metcon
3 Rounds for time
10 Thrusters 95/65
20 Wall balls 20/14
30 Double unders
400m run
50 SU
400m run
40 feet 2 rig
400m run
30 toes 2 bar
400m run
40 feet 2 rig
400m run
50 SU
400m run
7/27/2016
Strength
Push Jerk
5 sets of 5 at 65-70% of your 1RM
One set every 90 seconds
Metcon
3 Rounds for time
10 Thrusters 95/65
20 Wall balls 20/14
30 Double unders
