July 11th @0930! Can we match the madness from last year?
1.
For reps:
1 minute of pull-ups
1 minute of rowing (calories)
1 minute of pull-ups
2 minutes of rowing
1 min of pull-ups
3 minutes of rowing
1 minute of pull-ups
Back Squat
3 @ 75%
3 @ 80%
2 @ 85%
2 @ 90%
AMRAP @ 95%
Superset w/15 ab mat sit ups
then,
6 RFT
15 Box jumps 24/20”
10 Plate Lunges in place
5 Plate Burpees
Men: 45lbs
Women: 25lbs
*Plates are to be held at the chest or higher for the lunges.
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