Wednesday 1st July 2015

A) Super set

16/14/12/10 Front rack lunges

6 Ring dips (weighted if possible)

1 Rope climb (legless if possible)

– 15 min cap –

B) 4 Rounds for time:

200m Run

6 SDHP @ L1=40kg/20kg – L2=50kg/30kg – L3=60kg/40kg

12 Shoulder to over head @ same as above

6 Front squats @ same as above

– 15 min cap –

C) For time:

400m Hill run