7/13 CFSB

9am
strength: 'bench/squat/press'

bench 3x3 - 135,185,255pr
squat 4x3 - 135,225,315,405pr
press 1x15,1x12,1x9 - 115


3pm
xfit: 'baby rocky'

as many rounds possible in 3 minutes:
20 body bag punches
20 jump ropes
sprint 15yds
5 jumping pull ups
sprint 15yds

rounds = 3 +12 body bag punches



week 2: day 1 'thruster challenge' - 9 reps @ #95 unbroken