Workout of the Day:
A1 Rear Rack Reverse Lungex4/Leg
A2 Squat Off of 20′ Box x6 Reps/Leg
A3 Strict Toes to Bar x12 Reps or Hanging Knee Tucks
3 Rotations/:30 Rest BTW, :90 After A3
B. For Time
150-120-90-60-30
Single Jump Rope
25-20-15-10-5
Burpees
Competition:
***Retest from 8/15/2014****
Back Squat 5,4,3,2,1
** These should all be 15 tough reps, the last 1 rep is not a 1rm.
For Time:
100 Double Unders (stop after every 25 reps)
30 C2B Pull Ups (drop off bar after every 5)
30 UB Wall Balls 10″/9″
200m Run
50m Bear Crawl *on mats*
**Should take around 5-6 minutes**
– Rest 2 minutes –
Repeat for two more rounds in same sequence.
Fight to get same time.

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