Thursday 8.6.17


Front Squat Build to a 3RM in 12-15 minutes Running Karen For time 150 wall balls @ 9/6kg *200m run every time you break Accessory Work: Strict weighted pull ups/chest to bar pull-ups 4 sets of 4-6 reps Rest 2 minutes between sets

------------------------ Conditioning 10 rounds for times:

100m run

2 pull ups

4 push press @ 42.5/30kg

8 burpees over the bar

4 push press

2 pull ups

1 minute rest between rounds

Optional cash out

"Annie" 50 40 30 20 10 Double unders Abmat sit ups *10 minute time cap

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