June 30, 2015 admin

06/30/15

1. 4 Sets – not for time

6 Deadlifts – 4 sec descent, :30 Rest
6 Floor Press – 4 sec descent, :30 Rest 
:30 Box Jump – SD, :30 Rest

2. For Time (13min Cap):

1k Row
20 Burpees
30 Wall Balls
40 Lunges
500m Row


Competitor’s Program

1. 5-Rep CGBP, 20X3 – build to tough set in 10mins

2a. 3×8-10 Alternating Front Rack Step Ups 20/16″, rest :90
2b. 3×2-5 Muscle Ups, rest :90

3. 4 sets for even times:

30 Row Calories
10 Squat Cleans 115
50 Double Unders

Rest 3mins


“To succeed you need to find something to hold on to, something to motivate you, something to inspire you.” – Tony Dorsett

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