2017-02-13
Mon
21-15-9
Thrusters (Dumbbell if able)
Burpee Box Jump Over
Every other minutes stop and do 2 Muscle Up (6 pullups+ 6 dips)
Tues
4 Rounds
2min AMRAP
10 Snatch
40 Double Under
ME Calories Bike/Row in remaining time
Rest 2min between rounds
Wed
15min AMRAP
DB Farmers Carry Down and Back
12 1-arm Overhead Lunges (6L + 6R)
6 DB Burpee + Clean & Jerk
Thurs
25-15-10-15-25
Pushup (1 hand on slam ball if able)
Slam Ball over the shoulder
Goblet Squat w/ slam ball
Fri
Open 14.4
14min AMRAP
60 cal Row
50 Toes to bar
40 Wall Ball
30 Cleans
20 Muscle Ups