140603 ~ Goku

Strength:

10 min to find 5RM Bench Press

**Compare to 140513....try adding 5-10 lbs**

Aerobic Capacity:

Every 2 min x 10 min

Complete the following: (alternating)

a. 250m row

b. 200m run

c. 20 Burpees

d. 20 Box Jump Overs

Conditioning:

"Goku"

AMRAP 12 min

5-10-15-20..etc...

Wall Balls (20/14#)

***5 Hang Squat C&J in between rnds (155, 105#) **

Cash Out:

50 GHD Situps

50 GHD Back Extensions

50 Heavy Russians

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