7.July.2014

A1.

3 sets of TnG deadlifts @4021 tempo

8-10 reps per set

A2.

3 sets of strict pull-ups AMRAP (-1)

*rest 90sec b/w sets

B.

-400m run

-20 wall balls

-200m run

-15 wall balls

-400m run

-2 rope ascents

-400m run

-15 wall balls

-200m run

-20 wall balls

-400 m run

*20min time cap

C.

3 sets

20 dying bugs

30-45sec plank (front)

30-45sec plank (left)

30-45sec plank (right)