August 9, 2012

5mins max DU: 295

Muscle Up Work

Strict - Max reps: 3
3 EMOTM for 10 mins

100 DU
25 Wallball
15 pushup
35 medball clean
15 pushup
25 Wallballs
100 DU

August 10, 2012

50 Thruster @ 45lbs
FS @ 205
EMOTM 10 mins

4 rounds with 1.5 pood:
4 TGU
8 C&J
16 Swings

14:02

August 11, 2012

Fran:
21-15-9
Thruster (95lbs)
Pullup

4:30

Mobility:
Handstand holds
Band work
Foam Rolling