July 21 2017

A.RDL 4 x 5-7 @ 3010 rest 2 min
B1.RFESS 4 x 7 @ 3010 rest 60 sec b/n each leg
B2. Pushups 4 x AMRAP w/ perfect form #25,15,10
**for the pushups each set is 3 different weights.Try to beat or match last weeks totals.
**for the pushups be sure that you have perfect form. body should move in a straight line
throughout the movement. you may even want to video yourself doing these. Some of you may not need to add weight.
+
EMOM for 4 sets
1 min-15 WB
2 min-35 DU
3 min-10-12 Cal Row
4 min-10-12 Burpee
rest 2-3 min
*Each EMOM wil start w/ 400m run, the EMOM will start at the 2 min mark
*Should be around 30 sec of work,please scale accordingly
*You will get a 2-3 min rest after the completion of each EMOM, this is different. I like to try new things, please pay attention when we
are briefing.