Tuesday- Swol Fest 7-7-15

Warm Up

500m Row/Run

2x
10 Medball Sit ups
10m Bear Crawl
10m Inchworm
10 Medball Thrusters

20 Rep Max Shoulder to Overhead

(No more than 2 Attempts of 20 reps)
Do sets of 5-10 to warm up

Rec
AMRAP 10 (goal is 10 rounds)
10 Ground 2 Overhead (45/25-plate)
200m Run

Rx
3RFT (10 min cap)
5 Squat Clean & Jerks (185/135) (70-75%)
400m Run

Rx+
3RFT
5 Squat Clean & Jerks (205/155)
400m Run

Shoulders

Pull up Progressions:

7 sets: 7 Reps (Rest 1 min between sets)

Do the hardest progression for you…
(banded/Ring Rows/Kipping/butterfly/Chest 2 Bar/strict/strict C2B

Heaven and earth will pass away, but my words will never pass away.

– Matthew 24:35 NIV