July 2016

Conditioning  Kelly 5 RFT 400m run 30 box jumps 24/20 30 wall balls 20/14  

Teams of 2 27-24-21-18-15-12-9-6-3 cal row thrusters 95/73 each member works to do each set solo 27 cal then 27 thrusters then switch other person does 27 cal 27 thrusters and continue down that workout

conditioning  1. For time 5–10–15–20–15–10–5 Overhead Squats (115/75lbs) Toes-to-bar 2. EMOM×6 8-10 calorie bike 8-10 ball slams 20/14 scale back calories if you are on bike more than 20-30 seconds in first round. This is an all out sprint the entire time.