July 22, 2017

Strength: Back Squat 10-10-10
Conditioning: EMOM x 10:00
5 pullups
7 box jumps 30/24
9 assault bike calories
*Complete all reps in the round per minute. Stop working at 45s if you have remaining reps in each round.
*Score reps per round. Max score = 210

Conditioning: For Time
Teams of 2
100 Wall Balls 20/14
400m Run
100 Burpees
400m Run
100 Plate G2O 45/25
*Only one partner works at a time during movements. They must run together and cannot start the next movement until both are back from the run.
**For odd numbers use a team of 3 and add 50 reps to each movement. Run will stay the same.
***Team up by Wall Ball . One WB per team.

Conditioning: For TIme
Bench press 135/95
Slam Ball 40/25
DB Shrugs AHAP
(RX+ 185/135 Bench)
Yoke walk
work up to AHAP 50′ walk
Farmers carry
Work up AHAP 50′ farmers/Frame carry
Conditioning: AMRAP – Reps
Tire flip
1 minute Max tire flips
Adrian (Time)
7 Rounds For Time of:
3 Forward Rolls
5 Wall Climbs
7 Toes-To-Bar
9 Box Jumps, 30″
In honor of U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, died on August 23, 2007
To learn more about Adrian click here