Thursday 7/19/12

FITNESS
A. 4 sets of
Front Racked Alternating Reverse Lunges x 8-10 @ 10X1
rest 90 sec
Weighted Pull-Ups x 4-6 @ 2110
rest 90 sec
B. For Time:
40 WBS
20 Pull-Ups
30 WBS
15 Pull-Ups
20 WBS
10 Pull-Ups
10 WBS
5 Pull-Ups

ENDURANCE ATHLETE
A. Every Min On The Min For 12min
2 Back Squats @ 65% 1-RM
B. 4 Rounds for time
10 KBS 32/24kg
10 Box Jumps 24/20″

CROSSFIT COMPETITOR
Rest Day or Strength Make-Up Day.

SPIRIT OF THE GAMES AWARD

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