July 14 2016

Fitness:

A1. Parallel Pullups 4 x 4-5 @ 31×2 no rest
A2. Lateral Raise (both arms at the same time) 4 x 10 @ 3010 no rest
A3. Face Pull (half kneeling) 4 x 10 @ 31×3
+
5 rounds for time
15 KB Swing (American)
20 DU
+
(if you are unable to do at least 2 reps of the parallel pullup please do the complex below)
10 Fat Bar Bicep Curls
10 Lat Pulldowns w/band

Competition:

A. PC + 3 PP + 3 PJ- Build to a tough complex for the day
+
“DT”
5 rounds for time
12 Deadlifts 155/105
9 HPC
6 Shoulder to OH
***With the Games approaching fast I thought that this would be a great time
to hit up some “old school’ CF. Have fun!!! This is one of my favorites. scale accordingly