Tue July 29 "Whoa Nelly"

Move

1) 8 Rounds

200m Run OR 12/10 Cal Bike
10 Box Step Ups
5 Power Cleans
Rest 1 Minute

Train

1) Whoa Nelly

5 Rounds For Time (30 Min Cap)

400m Run
20 Box Jump Overs (30/24)
10 Sandbag Cleans (150/100)

Stimulus

1) This is an intense, gritty workout with full body conditioning. Choose distances and reps that allow you to complete all stations in roughly 2:00 each, getting about 6:00 a round. You do not need to reach full extension in the box jump overs and step down. Lift the sandbag with a tall chest and drive aggressively with the hips. The sandbag much reach the top of the shoulder with your arms and knees extended fully. You do not need to alternate shoulders each rep.

Extra Credit

4 Sets:
20 Reverse Flys
10 Arnold Press Right
10 Arnold Press Left