Friday 14th July

0:00 - 12:00

A)

5 rds

7 x hang cleans (135,95)

11 x t2b

 

22:00 - 52:00

B)

35,30,25,20,15 - wall balls

5,4,3,2,1 - rope climbs

500,400,300,200,100 - row

 

Optional accessories

5 x max strict hspu

5 x 12 one legged dead lift

5 x 30 back extenstions

5 x 30 bent knee side sit ups