Monday July 4, 2016


Happy Independence Day!

Only one class today – 9 AM!

A) 12 minutes to establish a 7 rep max Back Squat

B) Push Jerk 4×2, climbing

C) 4 Rounds for time:

  • 100 yd Sprint
  • 5 Ground to OH, 225/155# (80% C&J)
  • 50 yd Sprint
  • 30 Deficit Push Ups
  • 25 yd Sprint
  • 15 Ring Dips, high rings if possible

Rest as you walk back to starting mark (about 90 sec)