6/24/17

1) 3 Rounds:
Max Reps of the hardest ring dip progression you can complete with good form
Superset with:
Max Rep bent over row (use a weight you think you can max out at 12-15 reps)

2) "The Emily" (In honor of Emily's last Saturday with us before she moves to Charlotte. Also- Come to her See ya later party Saturday night at Charlie's. He got a keg.)


W/ a partner. One person working at a time, except for the runs. Run together.

40 DB Squat Cleans
400m Run (together)
40 KB Swings
400m Run
40 OHS
400m Run
40 Burpees (This was Emily's decision. DON'T GET MAD AT ME!!!!)
400m Run
40 C2B Pullups
400m Run
40 Box Jumps
400m Run
40 DB Squat Cleans
400m Run