August

5 rounds: Press:  Max Reps (1/2 bwt) Pull-up:  Max Reps Push-up:  Max Reps Rest:  3:00    

8 rounds: 200m Sprint 200m Jog *You have 2:00 to complete each lap. (If you run 200 in :30 you have 1:30 to jog 200)

For time: Navy SEAL

Split Jerk 1-1-1-1 Push Press 2-2-2-2 Press 3-3-3-3 3 rounds for time: 250m Row 1:00 Rest

For time: 1000m Row 30 Deadlifts 275/185

Weighted Pull-up: 3-3-3-3-3 Weighted Dip: 5-5-5-5-5 Weighted Push-up: 7-7-7-7-7 Weighted Sit-up: 15-15-15-15-15

4:00pm at The Marcos de Niza Track 6 rounds: 400m Sprint Work to Rest 1:1

  For time: 50 Pull-ups 50 Box Jumps 50 Push-ups 50 KBS 53/35 50 MB Sit-ups 12/8 50 Squats 50 Sledge Hammer Strikes 50 Burpees

For time: 2K Row

Perform 1 rep on the minute every minute: 6 minutes of Clean & Jerk 6 minutes of Rack Jerk 6 minutes of Power Clean 6 minutes of Clean Pull 6 minutes of Back Squat