8/2/2015 Deadlifts and Running…maybe some burpees!

Fitness

A. For Time

500m Row BUY IN

then

400m Run

30-20-10 Deadlifts @ 100% of your 1 RM Clean and Jerk from yesterday

15-10-5 Bar over Burpees

You will run after the burpees every time…4 Runs!

***If your 1 mile time is over 10 min run 200m***

8/1/2015 1RM Clean and Jerk

Fitness

A. 1 RM Clean and Jerk

B. FAST METCON

300m Row

60 Flutterkicks 2ct

30 Pushups

30 Flutterkicks 2ct

15 Pushups