Thursday 5^th July ‘12

Rest day @ CF+

A] Skill

7 rounds MAX Unbroken reps, 15 seconds of:

-Muscle ups

*Rest 45 seconds

Sub:

.1 Pull ups (C2B)

.2 Pull ups

.3 Pull ups (assisted)

.4 Jumping pull ups

B] Dizzy Dizzy Dinosaur

For time of

Row 750m

-30 buroees

200 double under

-30 burpees

Row or Run 750/800m

*If you row the last 750m meter shoot for to negative split,

meaning row the second half fat then the first,

Subs:

.1 reduced reps, double unders

.2 200 lateral hops over bar

.3 600 singles

C] After Party

-Mobility-

Coach’s call!