strength/heavy breathing

please marathon come sooner...

guess who's back....

josh

cody/josh

row 10:00

x10 squat

x5 wall squat

x7 shoulder dislocates

3 rounds

2x10 @ 135/75

1x7 @ 185/115

1x4 @ 225/155

1x2 @ 245/155

1x1 @ 265/185

6x3 w/:90 rest

@ 205/135

:30/:30 ride

5 rounds

105 calories/139 calories

ryan/jake

row/ride 10:00

p1 wall sit

p2 30 yards lunges

5 rounds

wall ball 12'

@ 12#/8#

1-10-1

15# farmer carry step up @ 20"

1-10-1

:20/:40 row 7 rounds

1:28-1:31/1:26-1:36

gary

row 10:00

x10 squat

x5 wall squat

x5 shoulder dislocates

3 rounds

3x10 front squat @ 45#

1x10 @ 75#

1x6 @ 95#

1x3 @ 115#

1x1 @ 135#

x5 thrusters @ 75#

x10 pullups

:90 rest

6 rounds