july 19CFE:

8 X 100m sprint, (sprint to the 200m, jog back) 30 sec rest
4 X 200m sprint, (sprint to the 400m, jog back) 45 sec rest
Then: for time
15 SLDL w/DB or KB
15 dips
15 GHD
10 SLDL
10 dips
10 GHD
5 SLDL
5 dips
5 GHD

CF:

A. DYNWU/ MOB
B. Front Squat
4 x 5 @ 80%
* No lifters, belt, or knee sleeves
C. 4 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps 24/20

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