Friday November 9 2018

Friday, November 9, 2018

Make sure all boxes and bars are set up and ready to go before starting. You have only 1 minute after your burpees to change weights.
20 minute time cap20 thrusters (95/65)20 burpee box jump overs (24/21)
Rest 1:00
30 thrusters (85/55)
30 bar facing burpees
Rest 1:00
40 thrusters (75/45)
40 lateral burpees over bar

8 min time cap
5 rounds
6 HARD ring rows to standing
6 heavy DB push presses (60/40)
Rest 2:00
10 min time cap
6 rounds for time
25 GHD/weighted situps
20 hand-release push-ups