15 minute AMRAP:
5 S2OH 115/75#,
10 Deadlifts 115/75#,
15 Box Jumps 24/20"
rest 5 minutes
4 minute AMRAP:
Max Rep Squat Clean & Jerks 155/105#
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Sunday Funday @ 8 am ~ Everyone is Welcome!
Team Rugby Training @ 9 am
Warmup: 10 minutes - not for time:
10/8 calorie bike,
10 Single Leg DL,
10 Pallof Presses
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Strength/Skill: 15 minutes to work up to a heavy Clean
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WOD: 6 Rounds for Time:
3 HSPU's,
9 hang clean 135/95#,
24 DU's,
Row 200 meters
Warmup: 4 Rounds ~ not for Time:
10 Ring Rows,
10 Pushups,
10 Dips,
10 Situps
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Strength/Skill: 15 minutes working on KB Turkish Get-ups
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WOD: Teams of 2 Athletes-
For Time:
50 Calorie Bike,
100 KBS,
50 Calorie Bike,
100 Burpees,
50 Calorie Bike,
50 KBS,
50 Calorie Bike,
50 Burpees
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Endurance: Meet at ECF @ 530 am
Team Challenge Surprise!