Monday

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A. Every 75s for 12 rounds (3 each) 

1. 10 R arm KB Thrusters

2. 10 L arm KB Thrusters 

3. 10 R arm KB OH W-Lunge

4. 10 L arm KB OH W-Lunge

B. 6 Rounds:

    5 Thrusters (135/95)

    7 Burpees over Bar 

 

Endurance 

Do this twice (40 minutes total)

In 10 minutes:

3 minutes of continuous singles

then rest 1 minute

then 3 minutes row for meters

In 10 minutes:

600m Run

at the 4 minute mark:

3 minutes row for meters