7.10.15
MOB
DYNWU
4 RFT:
10 Burpee Pull-ups
15 MBC
1200m Run
CF:
MOB/DYNWU
A. For Time: Clean and Jerk Ladder and Row
3 + 1 (135/95)
3 +1 (165/115)
3 +1 (185/135)
2 +1 (205/145)
2+ 1 (225/155)
2 + 1 (245/165)
1000m Row (or 800m Run)
B. 3 Rounds: Sled Drag and Shuttle Sprints
All Out. Pull Sled 100m (95/45)
Rest 15s.
All Out. Then Complete 10-25m Shuttle Sprints
Rest 15s.
C. 5M Coach Led Foam Rolling