Friday 7/12/14.... Box squats; then 7RFT: 7 C2B pull ups, 7 Push jerks, 7 Burpees

 1. Squat
10×2 Box Squat with bands and/or chains, across 

2. 7 RFT:
7 C2B Pull ups or 2 Muscle ups (pick the one you need to work on more)
7 Push Jerks, 155/105
7 Burpees

Box Squats.........