Wednesday, July 9, 2014



Strength
Push Press 2x12 (37% of 1rm bs)

Endurance
8 min EMOM
Even 20 light presses
Odd: jump rope 45 sec

Metcon
12 min EMOM
7 thrusters 75/55
7 pull ups
7 burpees

You MUST reach 12 min.  If you can't get the 7's in any one of the minutes, take it down to 5's or 3's.

Optional: Accumulate 1 min in handstand

Don't forget to stretch!

2 comments:

  1. Good Morning.

    I hope everyone is having a great week.

    Asa,Amy and little Asa you guys have a fun and safe trip.......will miss ya! :-)

    Make it a great day.

    ReplyDelete
  2. Happy Birthday Kevin Garcia!

    ReplyDelete