August 15, 2016


Gym skills: bar muscle ups tension swing tension swing to hip drive, partner transition drills



For time 200 run 2 x BMU

400run 4 x BMU

800m run 6 x BMU

400m run 4 x BMU 

200m 2 x BMU


Scale: burpee C2B 15min cut off *Accumulate 2min dish hold "hands above head" * everytime you rest perform 10 x T2B


Big Kahuna: 

5min Rx: find your max handstand walk Scale: max ladder drill



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