Author: arnie

20 MIN AMRAP
20 SIT UPS
15 HANG POWER CLEANS
10 KNEES TO ELBOWS

RX 65/95
RX+ 85/115

300 DUBS
EVERY TIME YOU STOP RUN 200 MT

5 RDS
9 SDLHP 85/115
15 KB SWINGS 35/55
21 GOBLET SQUATS

4RDS

400 MT
20-BACK SQUAT
200 MT
15- PUSH JERKS
100 MT
10- HANG POWER SNATCHES

RX 65/95
RX+ 85/115

WARM UP

ROW /BIKE/ SUICIDE RUN RELAY( TEAMS OF 2 OR 3)

4 RDS
1-10/15 CAL BIKE
2-15 CAL ROW
3-SUICIDE RUN

WOD

20 WALL BALLS
15 PULL UPS

20-WALL BALLS
10 CHEST TO BAR PULL UPS

20 WALL BALLS
5 STRICT PULL UPS

20 WALL BALLS
3 L-PULL UPS

WARM UP
3 RDS
WALL SIT
1 MIN ON 1 MIN REST

4 RDS

15 DL 135/185
400 MT RUN
20 RENEGADE ROWS 20/30

21-18-15-12-9-6-3
POWER CLEANS
BOX JUMPS
30 DUBS AFTER EACH RD
RX-65/95
RX+ 85/115