07.13.15 Monday

Who's that photo bombing?!
Who’s that photo bombing?!

40%x5, 50%x5, 60%x5
Last round, no more than 5 reps
Cycle 3, Week 4

3 Rounds for Time:
400 M Run
21 Thrusters (75/55)

AP: 3 x 10 KB TeaPots ea side
6:00am BootCamp

Three Couplets, 7 Minute Time Cap on Each of the 4 Rounds

4 Rounds: 10 KBS (44/35#), 10 Box Step Ups w/ KB at side (20″)
4 Rounds: 10 DB Front Squats (35/25#), 10 DB Plank Row 
4 Rounds: 10 DB Snatch from the Ground (35/25#), 10 Lunges w/ DB
Three couplets.  Each needs to be completed in 7 minutes or less with no rest between couplets.  The objective to complete each couplet on schedule.  If you complete 4 rounds within 7 minutes, move onto the next 4 rounds. If you do not succeed, progress to the next workout regardless.  Score is total time. Max time is 21min

QOD: What was the best thing that happened to you this weekend?