Thursday, July 11th


BLDR60

a) 3 Rounds

40m Farmers Carry

40m Dual KB FR Carry

b) 2 RFT

800m Run

50 KBS (mod)


BLDR45

a) Every 20 seconds for 20 minutes

1 Power Clean (same weight)

b) 5 RFT

3 Hang Power Cleans (mod)

6 Burpee BJO

100m Run


BLDR30

For time

400m Run

immediately into…

5-10-15-20-15-10-5

Dual DB Deadlift

Box Jump

immediately into…

400m Run


BLDRStrength
a) Deadlift (6x2)

b) Pendlay Row (3 x 12)

c) Banded Lat Pulldown (3 x 12)

d) Seated Banded Row (3 x 12)

e) 3 Point Row (3 x 12)

f) Strict Pull-up (5 x ME)

Park Roberts