1140ish at the Fred
The 0500 coach is still out of town.
Complete as many rounds as possible in 8 mins of:
Row, 250 m
10 Dolphin Push-ups
10 Hand Release Push-Ups
Overhead Walking Lunge, 40 ft
Every 1 min for 12 mins, alternating between:
5 Strict Handstand Push-ups
3 Strict Muscle-up
3 Position Squat Clean, pick load
Every 1:30 for 15 mins.
Start at ground, then knees, the mid thigh
Complete as many rounds as possible in 7 mins of:
7 Bar Facing Burpees
7 Overhead Squats, 115/85 lbs
7 Chest-to-bar Pull-ups
Julie says this is supposed to be an all out sprint so DO NOT pace this. Go as hard (and as smart) as you can.