2 Rounds for Time of:
15 Back Squats
20 Bar Facing Burpees
15 Back Squats
20 Box Jump Overs 24/20
155/105 135/95 95/65
Strength/Conditioning: "Squats n Stuff"
2 Rounds for Time of: 15 Back Squats 20 Bar Facing Burpees 15 Back Squats 20 Box Jump Overs 24/20 155/105 135/95 95/65
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Strength/Conditioning: "Metcon (Time)"
1000/800 M Row 80 Sit Ups 60 KB SDLHP 53/35 40 Wall Balls 20/14 20 Cleans (155/105) 10 Muscle Ups (scale=20 pullups) Conditioning: "5 Rounds AMRAP"
4 Min Clock 30 DB Snatches 50/35 20 V-Ups With remaining time complete max distance HS Walk. *Scale for HS Walk is Wall Walks Rest 1 min after each rd. Score is total distance walked or total wall walks Conditioning: "Metcon for Time"
10 HSPUs (scale=15 HR pushups) 3 Burpee Muscle Ups (scale=3 burpee pullups) 20 Box Jumps (24/20) 2 Burpee Muscle Ups (scale=2 burpee pullups) 30 S2O (135/95) 1 Burpee Muscle Ups (scale=1 burpee pullup) 40 KB Swings (53/35) 800 Meter Run 40 KB Swings (53/35) 1 Burpee Muscle Ups (scale=1 burpee pullup) 30 S2O (135/95) 2 Burpee Muscle Ups (scale=2 burpee pullups) 20 Box Jumps (24/20) 3 Burpee Muscle Ups (scale=3 burpee pullups) 10 HSPUs (scale=15 HR pushups) Conditioning: "8 Rounds for Time"
16 Wall Balls (20/14) 8 Snatches (75/55) 4 Deficit Pushups (45/25) Conditioning: "16 Min Amrap"
200 Meter Run 16 KB Snatches 53/35 16 Abmat Situps * snatches can come from hang after the first rep. Conditioning: "14 Min Amrap"
20 Air Squats 15 Shoulder-2-Overheads 10 Sumo DL High Pull (75/55) Strength/Conditioning: "Bradshaw"
10 rounds for time of: 3 Handstand Push-ups (scale = 6 hand-release pushups) 6 Deadlifts (225/135) 12 Pull-ups 24 Double-unders In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009 To learn more about Bradshaw click here |
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