Saturday, July 15, 2023
For 20 minutes:
Run 1 mile
In the remaining time, complete as many rounds as possible of:
7 Pull ups
7+ KB swings
Wednesday, July 12, 2023
For time:
400m Run
30 Back-racked lunges (135#/95#)
400m Run
20 Front-racked lunges (135#/95#)
400m Run
10 Overhead lunges (135#/95#)
Tuesday, July 11, 2023
For time:
10-9-8-7-6
Dumbbell bench press (100#/70#)
1-2-3-4-5
Rope climb
10-9-8-7-6
Clean (.75x bodyweight)
Saturday, July 8, 2023
In teams of two for 8 rounds each of:
3 Shoulder to overhead (135#/95#)
6 Hang cleans (135#/95#)
9 Deadlift (135#/95#)
12 Burpees over the bar
