Tuesday, July 4, 2017


In Teams of 2, For Time:
200 Double Unders (Mod: 300 singles)
50 Overhead Squat (L1: 95/65, L2: 115/75#, L3: 135/95)
50 Pull-ups
Run 1 mile (together)
10 Handstand Push Ups
15 Deadlift (L1: 185/125, L2: 225/155, L3: 250/175)
25 Box jumps 30/24”
50 Pull-ups
100 Wall Balls, 20/14#
200 Double Unders
400 Meter Plate Carry 45/25# (together)

*ADV: Perform as individual
*1 Barbell Per Team

Coach’s Tip: Today we get to participate in a CFCR tradition where two Hero workouts are combined (“Bull” & “Nutts”) for a truly rigorous workout to honor those who sacrificed their lives for our freedom. This will be performed partner style with one person working at a time, except for the runs which will be completed together. Split up the reps however you see fit, but try to keep moving as much as possible. Expect the workout to take anywhere between 30-50 minutes. If you decide to try this solo be sure to keep in mind that you should be able to do all movements Rx AND still be able to finish the workout within the time domain given above.

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