7/29/2014
PREWOD:

Dynamic warm up

STRENGTH:
Press   3,2,1,
Press   3,2,1,
Press   2x1
METCON:
7/29/2014
 Original
  • Pullups - 25 reps
  • Barbell Deadlift with 135 lbs. - 50 reps
  • Pushups - 50 reps
  • 24-inch Box Jumps - 50 reps
  • Floor Wipers - 50 reps
  • Single-Arm Clean-and-Press with 36 lbs Kettlebell - 50 reps
  • Pullups - 25 reps


     

THE INTERMEDIATE 300 WORKOUT

  • Pullups - 25 reps
  • Dumbbell Deadlift - 50 reps
  • Pushups - 50 reps
  • Body-Weight Squat Jumps - 50 reps
  • V-Ups - 50 reps
  • Dumbbell Push Press - 50 reps
  • Pullups - 25 reps

    Instructions →

 

THE BEGINNER 300 WORKOUT

  • Body-Weight Rows - 15 reps
  • Body-Weight Squats - 25 reps
  • Pushups - 15 reps
  • Jumping Jacks - 50 reps
  • Mountain Climbers - 20 reps
  • Close-Grip Pushups - 10 reps
  • Body-Weight Rows - 15 reps
 
Try to finish in under 18 mins
 
Cash out 800 meter run
Time

 

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