July 2, 2016

Saturday 160702

For Time:
125m Row or 100m Run
10 Burpee Pull-ups or 5 Burpee Muscle-ups
20 Military Ab-mat Sit-ups anchored or 20 GHD Sit-ups
400m Run or 500m Row (ooposite of last)
20 Mil Sit-ups anchored or 20 GHD Sit-ups
10 Burpee Pull-ups or 5 Burpee Muscle-ups
250m Row or 200m Run (opposite of last)
10 Burpee Pull-ups or 5 Burpee Muscle-ups
20 Mil Sit-ups anchored or 20 GHD Sit-ups
100m Run or 125m Row (ooposite of last)
20 Mil Sit-ups anchored or 20 GHD Sit-ups
10 Burpee Pull-ups or 5 Burpee Muscle-ups
500m Row or 400m Run (opposite of last)
10 Burpee Pull-ups or 5 Burpee Muscle-ups
20 Mil Sit-ups anchored or 20 GHD Sit-ups
200m Run or 250m Row (ooposite of last)
20 Mil Sit-ups anchored or 20 GHD Sit-ups
10 Burpee Pull-ups or 5 Burpee Muscle-ups
**observe the burpee PU/MU& Sit-up order

Post time to responses.

DSC_0623

In observation of Independence Day this Monday July 4th, we will have a limited class schedule: 8am and 10am. All other classes will be canceled. Have a safe and happy weekend, CFJ!

17 thoughts on “July 2, 2016”

  1. Carlos Valencia

    3RFT LAKE WOD
    1600 m Run
    21 Push Ups
    18 KB Swings 45#
    6 Burpees
    12 sit ups
    12 one arm dumbbell snatches

    Last round only ran 800 m

  2. WOD w all running, first two sets of burpee plu, then just burpees after that, subbed back extenstions on GHD for SU

    40:39

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