Wednesday, February 22, 2017

PERFORMANCE

A. Every 1:30 for 6 sets alternate between:
Strict OR Kipping Muscle Ups X 1-5 reps
Suitcase Carry, left arm/right arm X75’

B. 12 min AMRAP:
1 Rope Climb
5 Power Clean 185/125
30 Double Unders

FITNESS

A. Every 1:30 for 6 sets alternate between:
Strict False Grip Pullups/Ring Rows X 4-6 reps @ tempo
Suitcase Carry, left arm/right arm X75’

B. 12 min AMRAP:
5 Chin ups (supinated)
10 Hang Power Clean 95/65
50 Single Unders

FIT CAMP

A. For Time:
1,000m Row
90 Air Squats
50 Burpees
500m Row
60 Wall Balls
40 Burpees
250m Row
30 Goblet Squats
30 Burpees

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