Monday: 30 June 2014
"Spy vs Spy"
30 Burpees
over the Bar
400m Run
15 Ground to
overhead (135, 115#)
800m Run
15 Ground to
overhead (135, 115#)
400m Run
30 Burpees
over the Bar
Tuesday: 1 July 2014
"Roadrunner"
Teams of 2
AMRAP 20:
15 Wall Ball
(20) No baby Balls allowed
15 Box Jumps
(24, 20")
15 Cal Row
(might do 15 Kettle Bell Swings as a substitute)
Full Round
then Switch
Wednesday: 2 July 2014
Bench Press
Work up to
heavy set of 5
-then-
Beach Season
10-1 Bench
Press (135, 95#)
1-10 Strict
Pull-up
Thursday: 3 July 2014
Team Relay Run
4 miles
Usual Routine,
if weather is good maybe we do it outside with some tires.
Friday: 4 July 2014
4th of July - Go celebrate Independence Day
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