7/1/16: Friday
death by muscle ups (increase by 1 rep)
or
death by ring rows (increase by 3 reps)
then
5 rounds
18 wall balls
15 toes to bar
12 calorie row
6/30/16: Thursday: Oly Club 7:30pm
4 rounds
3 legless rope climbs
Back Squat – 12 Reps 225/155
Double Unders – 25 Reps
then
accumulate 5 minutes in an L-sit on a pull-up bar
6/29/16: Wednesday
then
10 minute emom
185/130 power snatch – 2 reps
burpees over bar – 6 reps
*400m run at the end of workout for every minute not completed*
6/28/16: Tuesday: Oly Club 7:30pm
max effort floor press 135/75
max effort pullups
rest as needed
then
8 minute amrap
8 strict ring dips
10 ball slams
