Thursday 

July 7th, 2016

2hr 40min

1. Every 1:30 for 10 Rounds:

6 Strict Weighted Pull-ups (20#)

= Complete, All 60 Reps at 20#. 

2. 5 Rounds: 

21 Cal Assault Bike

15 Pull-ups 

9 D-Ball Cleans (100#)

= 13:52.

Rest 10 Minutes...

3. 5 Rounds:

21 Cal Row

7 Man Makers (45# DB's) 

= 16:23.

Rest 10 Minutes...

4. For time:

100 Burpee Box Jump Overs (36") 

= 11:12.

Total time 61:27. 

5. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg 

= Complete & complete.