8 July 2015 8 July 2015
Wednesday 8 July 2015 '8 July 2015'

burn pic
*Closed Saturday*

1. Warm-up Level 2
50 Wallballs
32 Strict pull-ups

2. Strength
Deadlift SPEED work 10×3 @65% – reset each rep
How fast can you lift the bar using the same form

3. Interval
Every 3 minutes for 15 minutes (5 rounds)
75 Double-unders
10 Muscle-ups

4. Met-Con
25-20-15
Burpees to 6″ target
Toes to bar

1. Warm-up Level 1
40 Wallballs
20 pull-ups

2. Strength
Deadlift SPEED work 10×3 @65% – reset each rep
How fast can you lift the bar using the same form

3. Interval
Every 3 minutes for 15 minutes (5 rounds)
50 Double-unders
5 Muscle-up transitions

4. Met-Con
20-15-10
Burpees to 6″ target
Toes to bar

1. Warm-up Base
30 Wallballs
20 ring rows

2. Strength
Deadlift SPEED work 10×3 @65% – reset each rep
How fast can you lift the bar using the same form

3. Interval
Every 3 minutes for 15 minutes (5 rounds)
75 single-unders
5 Muscle-up transition (coaches choice… ring rows, dips, etc.)

4. Met-Con
20-15-10
Burpees

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