Strength

Back Squat

5,5,3,1

 5 RFT

Run 250 Meters

15 Wall Ball (20/14/10)

CONGRATS TO BEN ON GETTING HIS CF LEVEL I CERT THIS WEEKEND!

“Sparta 300″

25 Pull Ups

50 DL (135/85)

50 Push Ups

50 Box Jumps (24/18)

50Floor Wipes (135/85)

50 Clean & Press (35/20)

25 Pull Ups

Strength

100 Flutter Kicks

Rest Day

To Be Announced

For Time

5,4,3,2,1

Snatch, Over Head Squat, Burpee (115/65)

Strength

For Time

30 C&J (115/65)

4 RFT

Run 25o Meters

15 SDHP (95/65)

10Pull Ups

Strength

30 HSPU

Rest Day - Fundamentals

For Time

100 BW Front Squats

*Start From Floor/Every Time Bar Touches Floor, Do 10 Burpees Then Go Back To FS.

Strength

2 Minutes  JJ

4 RFT

Run 400 Meters

7  DL (275/185)

10 KB Swing (55/35)

Strength

50 Diamond Push Ups

Rest Day