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Front Squat 3x3 at 70% 1RM

Front Squat 3x3 at 70% 1RM Rest as needed between sets.

70% of Back Squat 1RM

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5,4,3,2,1 - Push-ups, American Kettlebell Swings, Pull-ups, Double Unders, Air Squats

For total reps: 5 minutes: Push ups 4 minutes: American Kettlebell Swings (24/16 kg) 3 minutes: Pull-ups 2 minutes: Double Unders 1 minute: Air Squats

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Nothing assigned for July 23, 2014

Pyramid Double Helen

For time: Run, 1200 m 63 Kettlebell Swings, 1.5 pood 36 Pull-ups Run, 800 m 42 Kettlebell Swings, 1.5 pood 24 Pull-ups Run, 400 m 21 Kettlebell Swings, 1.5 pood 12 Pull-ups

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Bell

3 rounds for time of: 21 Deadlifts, 185/135 lbs 15 Pull-ups 9 Front Squats, 185/135 lbs

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