10/1/2016

4 x 4 Push Press (95,95,100,100#) rest 1:00
4 x 2 Weight Strict Pull ups (10,15,15,15#)
3 rounds
5 1-arm DB Thruster (30#) R
5 Burpees
5 1-arm DB Thruster (30#) L
5 Pull ups
Time: 3:22
2:1 Rest
3 Rounds
5 1-arm DB Thruster
5 Burpees
5 1-arm DB Thruster
5 Pull ups
Time: 3:24
1 mile Assault Bike
Time: 2:34