Wednesday June 11th

Off day.

Tuesday, June 10th

2 rounds for time:

2:00 (2k Race Pace)

8 Shoulder Press @ 70% max weight

8 Overhead Squats

8 Burpees Over the Bar/Jump the weight

Monday, June 9th

3 Rounds For Time …

1k Row (@ race pace)

20 Air Squats

30 AbMat Sit Ups

Row 1k, then 20 squats, then 30 sit ups. Thats one round. Do it three times fools. 

6/8/14

Sunday, June 8th

Row:
3 x 800m w/ 2min Rest

Post time(-rest)/stroke rate in comments

Then:

3RFT

5 Box Jumps
10 Push Ups
15 Pistol Squats

Cash out: 6 x 1 minute Planks (Cycle Front, Side, Side, etc)

Post time in comments

6/7/14

Rest Day

It's saturday, go outside and show off your lack luster physique.