Author: arnie

40-30-20-10
SIT UPS
HAND RELEASE PUSH UPS

2 RDS
600 MT RUN
30 WALL BALLS ( EVERY TIME YOU STOP 5 DECK SQUATS)

3 RDS
200 MT RUN
10 KB SWINGS 35/55 (55/70 RX+)

3 RDS
200 MT R0W
10 PULL UPS ( CTB RX +)

3 RDS
30/15 BIKE CAL
10 FRONT RACK LUNGES 65/95 (85/115 RX +)

10-9-8-7-6-5-4-3-2-1

CLUSTER
BURPEES OVER THE BAR

RX 65/95
RX+ 85/115

4 RDS
10 D/L 95 /135
5 STOH
10 BACK SQUATS
5 MAN MAKERS
400 MT RUN

E M O M X 6 MIN
10 V-UPS
10 HOLLOW ROCKS
10 SIT UPS
REST 2 MIN

WOD

6 MIN
100 MT SLED PULL25/45
10-KB SWINGS 35/55

REST 2 MIN

6 MIN
100 MT ROW
10 WALL BALLS

REST 2 MIN

6 MIN
200 MT RUN
10 D.B P SNATCHES 20/30

SCORE TOTAL REPS OF KB, WALL BALLS AND DB P SNATCHES

10-15 MIN ( MEDIUM TO HEAVY WEIGHT)

COMPLEX

3 D/L
2 HANG POWER CLEANS
1 PUSH JERK

MUST COMPLETE THE COMPLEX WITHOUT DROPPING THE BAR

16 MIN AMRAP
10- HANG POWER CLEANS 65/95
30 DUBS
10 KNEES TO ELBOWS