Thursday, 7-11-13

Strength – Push Press 4-4-4-4 5 R.F.T. 15 Thrusters 95/65 15 Bar facing burpees The days results!!

TODAY IS FGB 6!!! Warm-up: 3RFT – 25 Double Unders 200m – Run FIGHT GONE BAD Wall Balls 20/14 S.D.H.P. 75/55 Box Jump 20/18 Push Press 75/55 Row (Calories)

Push Press Min 0-5 Build to 10 RM Min 5-10 Build to 5 RM Min 10-15 Build to 1RM   15 Min AMRAP 12 BJO 24/20 12 Weighted Sit Ups 35/25 12 Hang Power Snatches 75/55

Strength/Skill – Weighted Push-ups (Cindy) Pistols (Mary) “Cindy” 20 min. A.M.R.A.P. 5 Pull-ups 10 Push-ups 15 Squats or….Cindy’s evil twin sister…… “Mary” 20 min. A.M.R.A.P. 5 H.S.P.U.’s 10 Pistols 15 Pull-ups

Follow the path of the bar Strength/Skill – O.H. Squats 10-9-8-7-6-5-4-3-2-1 O.H. Squats 135/95 K.2.E. 6 Pistols (3L) (3R) after each round

“Death By Couplets” 3 rounds 15 Front Squats M135 W95 30 Double Unders Rest 3 minutes 21-15-9 Burpee Box Jumps KB Swings M55 W35 Rest 3 minutes 1200 meter run