FUNday

4 Individualy TIMED Rounds of:

 500m ROW / Building RUN

 16 alternating DB Snatches

Thursday

Bench Program
then...

Wednesday

"Mr. Joshua"
5 Rounds for TIME of:
 400m RUN
 30 GHD Situps
 15 Deadlifts (250/155)

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Tuesday

1,000m ROW

Front Squat: 5-5-5-5-5

Monday

3 Rounds for TIME of:
 21 DB Snatches- right arm
 14 Pull-UPs
 21 DB Snatches- left arm
 14 L Pull-UPs

RX DB= 40/25

Does Heart Rate Predict Performance?

FUNday

In TEAMs of 2...

 

AFAP in 7min of:

 Farmers Carry (70/50s)

50 Clean & Jerks for TIME

 Alternate after each rep

 RX= 135/95

4th of July

To all those who've ever stood up and fought to protect our freedom...
                Thank YOU