July 12 stay in it for 3 min – FS

hip warm up

Front squat

Amrap 3min at 60%max

rest till it is your turn

Amrap 3min at 50%

rest

Amrap 3min at 40%

 

 

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July 10 Run medley

At soccer field

run 800

15 burpee-broad jump then finish to 50 yd line with walking lunges

15 burpee-broad jump then finish back to start with bear crawl

run 1600

100 tuck jumps

run 1600

15 burpee-broad jump then finish to 50 yd line with walking lunges

15 burpee-broad jump then finish back to start with bear crawl

run 800

June 20 A long time coming

A blast from the past

At the track, bring water and a towel for hand drying and gloves if you go them.

For time:

run 200, max Pull up

run 200, max toes to bar

repeat till you do 100 pull ups and 100 toes to bar. If you finish one thing early you must only run 200 to the next bar setup.

The killer – one set of 50 burpees must be performed. Your choice on where to put it.