8/2/15 Sunday

Warm up- 3 rounds as a team speeding up each round

400m row

400m run

5 strict pull ups synchronized 

15 air squats synchronized

10 ghd back extensions 

A.  PC + PJ + SJ focusing on speed and no pause

155#

B.  5 rounds afap

5 burpee touches

1 legless rope 

Died on 4 and 5.  Couldn't reach top.  Took a while to rest to not fail barely got the last one.  I should be better at these idk what happened.

C.  Brandon/Lynn

Amrap 20

50 cal row

50 stoh 95/65

50 c2b

50 box jump overs no rebounding 

3+16 bj overs