Friday, July 20th - "Quick and Dirty"

 

 

30, 20, and 10 rep rounds for time of:

 

Thrusters

BD: Men - 95lb barbell Women - 45lb barbell

Pack: Men - 85lb barbell Women - 30lb barbell

Pups: Men - 2x25lb Dumbbells Women - 2x10lb dumbbells

 

Push-up

BD: Men - Clapping or ballistic Women - Strict form

Pack/puppies: According to ability

 

DB/KB Swings

BD: Men - 50lbs Women - 30 lbs

Pack/Puppies: According to ability

 

Burpees

BD: Men - Tuck Jump or to pull-up Women - Strict form

Pack/Puppies: Strict form to failure, then girl burpees