Wednesday 7/22/2015

A.  Metcon 

AV Test - 100 Pull-ups  

B.  Strength  

Barbell Row 5x10

Clean n' Press 5x5

Strict Chin-up - 1 rep for max weight  

C.  Metcon 

12 min AMRAP

6 T2B

9 Thrusters 95/65

12 Box Jumps 24/20

 D.  Running

5x400m run

*With a running clock complete 400m every 4 min at 90% effort.