2016-09-19
Monday
Run 800
12-9-6 Snatches
2x Toes to bar
Run 800
Tuesday
4 rounds:
Rest 2:00 between rounds
15 burpees
12 box jump
9 sumo DL high pull
6 pistols
Wed
For time, break up however
50 Thrusters
50 Dips
50 Calories on ad/rower
When done, find max thruster in 5 minutes.
Thursday
10 min amrap
25 double under
20 alternating kb snatches
15 pull ups
10 lunges w/ kb overhead
Friday Partner workout:
100 slam balls
75 s2o
50 front squats
25 down and back farmers carry (heavy) during the workout, accumulate 20 100 meter runs whenever and 10 rope climbs.