9/8 Work Out (500) see 7/27

Warm Up20 air squats
400 meter

Work Out - 500 reps of any combo of below - 100 max any single item (lite = 300 total/ 50 max)
push press (50% body weight)
double unders
box jumps
wall ball
pull-ups
ring jumps
knees to elbow or bar kickers
sumo high pull (50% bw)
larg tire flips
save your buddy ( 1 save = 3 count)

From 7/27  
            quantity         time
Derrek        500              43
John           550            1:15
Wes           300            32
Brian          500             43