Monday 070416

Happy Birthday America!

Happy Birthday America!

Front Squat
Warm Up: 6 @ 60%, 6 @ 65%
Working Sets
6x2 @ 70%

#513 Metcon
Every 3 minutes for 4 rounds (12 minute running clock)
Rounds 1 and 3
Row 250/200m
25 Wallballs (20/14)
Rounds 2 and 4
Row 250/200 M
30 AbMat Sit Ups

Rest remainder of the time after before next round starts

Open Gym Accessory
EMOTM 10
Odd: 200 M Run
Even: 5 Deadlifts, 5 Hang Power Cleans, 5 Shoulder to Overhead (135/95)