Thursday, October 27, 2016

Performance
 
A. 6×3 Jerks, every 2 min
 
B. AMRAP in 15min of:
10 Push Press, 125#/85#
10 Box Jumps, 24”/20”
10 Kettlebell Swings, 70#/53#
           
Fitness
 
A. Every 2min, complete: 3 Push Jerks + 150m Run
 
B. AMRAP in 12min of:
10 Push Press, 65#/45#
10 Step-Ups
10 Kettlebell Swings, 35#/18#
 
FitCamp
 
A. For Time:
1k Row
50 Sit-Ups
50 Burpees
50 Cal on AD
 
B. EMOM for 10min, alternate between:
20 Russian KB Swings
20 KB Thrusters, 10ea arm