11.23.15

Warm up Alt rounds w/partner

9-15-21-9-15-21

Cal row

A) 20 burpees over bar

40 thrusters 75/105

20 bob

30 thrusters 95/135

20 bob 

20 thrusters 115/165

20 bob 

10 thrusters 135/195

20 bob

B)taken from Ben Bergeron 

3 sets of the following complex: 10 TTB + 10 C2B + 10 Bar Muscle ups, rest as needed between sets.

C)1:1 work rest(or w/partner)

3 rounds

1 mile assault

1k row

Rest

D) class 

E) optional
10 wallballs 30/20+10 box jumps x 10 rounds

Monday, November 23rd, 2015 at 3:11 am / Competitive