Wednesday, August 8, 2012

70% of max
50x throughout the day
do different foot and grip stances.

Put the metcon somewhere in the middle of all this
Dont do more than 10 deads in a row

rope climb x 1
1 arm 1 leg pushup x1 each side
95# throusters x 10

5 rounds or 10 min what ever comes first

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