Friday, 7/8/11

What are you teaching your firefighter Hollywood??
Buck and Killian on their first date... Cute
3 Rounds:
Sled Drag 40m
3 Wall Walks
5 Strict Pull-ups

Dynamic Warm-Up/Burg WU

Push-Press: 2 x 5, 1 x 5+
DB Bench: 2 x 20

For Time:
20 Thrusters 75/45#
Run 50m with 35/20# Sand Bag
30 Burpees (jumping onto 45# bumper plate)
Run 50m with sand bag
20 Pull-ups
ROW 200m
30 KB Swings 53/35#
Run 50m with sandbag
20 Ring Dips
Run 50m with sandbag
20 Lunges (10/leg)
Run 50m with sandbag

Muscle-up Progressions or consecutive muscle-ups

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