7/7/11 Th
81 And 2x the 5 Push Press 5×5 3 Rounds For Time 3 HSPU 5 Pledge Push Ups 7 Pull Ups 9 Slam Balls 11 Slam Ball WBS 13 Air Squats Rec Run
Wed 7-6-11
80 and 2x the 5 Front Squats 5×5 3 Rounds For Time L 400m Run 500m Row 10 Med. Ball Clean 20 Box Jumps *Within the round… you may complete the exercises in any order*
7/5/11 Tues
79 and 1×5 Shoulder Press 5×5 5 Rounds For Time 20 min cap Suggested Wt (16k/8k) 15 AKBS 12 Wt.’d Lunge 10per KB Row 8 Goblet Squat
7/4/11 Mon
78 Air Squats – Pull Ups 1×5 This Weeks pull up Progression will be the same as last week. 5 Rounds For Time 5 Back Squat-SB Depth (135/93) 5per side KB Snatch (16/12) 5 Lat Jump Burpees 5 Lat Jumps 5 Lat Jump Burpees 5 Slam Balls Rec Run