06012019

Warm up: 12 min(2 rounds)

2 min bike

2 min row

2 min bar facing burpee

A. 10 minutes Same gender pairs find 

 2 touch n go Squat clean to max

B. 5 min AMRAP(immediately following A)

M/F pairs (none working partner holds bar in front rack)

2 touch n go squat cleans 225/155

C. 30 minutes 

1 min max d ball over the shoulder 100/70

1 min alt sledge hammer

1 min assault bike for cal

1 min kb sdhp 70/53

1 min single arm thruster 50/35

1 min plate ground to ovhd

1 min medball twist

1 min jumping lunge

1 min row for cal 

1 min ghd sit up

D. 6 min AMRAP m/f pairs

12 wallballs

8 c2b

Saturday, June 1st, 2019 at 12:13 am / Competitive