September 5th, Wednesday

September 4, 2018 By Winston Thompson

6 and 7am, noon, 4:30(Open Gym) 5:30 and 6:30pm

4 attempts at your fastest 400m run

Row 500m
40 squats
30 push ups
20 sit ups
10 pull ups

August 29, 2018 By Winston Thompson

you can regrip, don’t leave the bar.

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

August 20, 2018 By Winston Thompson

65% ish to start Don’t go above 75%

50 Goblet Squats 24/16
Row 1000m
50 KBS 24/16
25 Goblet Stquats 24/16
Row 500m
25 KBS 24/16