Monday 6-26-17

“Born To Be Wild” Fit AMRAP 20 5 Power Snatches (75/45#) 10 OHS (75/45#) Run 400m Comp AMRAP 20 5 Power Snatches 10 OHS (115/80#) Run 400m

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Friday 6-23-17

“Bells Up” 21 DB Hang Squat Cleans (50/35#) 21 Handstand Pushups 400 Meter Run 15 DB Hang Squat Cleans 15 Handstand Pushups 400 Meter Run 9 DB Hang Squat Cleans 9 Handstand Pushups 400 Meter Run

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Thursday 6-22-17

“WAITT” (We’re All In This Together) AMRAP 7 50 Box Jumps (20”) Assault Bike Cals for the remainder of time. Rest 3 Minutes AMRAP 7 50 Bar Over Burpees Assault Bike Cals for the remainder of time. Rest 3 Minutes AMRAP 7 50 Power Cleans (135/95#) Assault Bike Cals for the remainder of time. In

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Monday 6-19-17

6 Rounds For Time 10 Sandbag Reverse Lunges, 5 each leg 10 Sandbag to Shoulder, 5 each shoulder 20 Lateral Hops over Bag (1 Jump = 1 Rep) 200m Run Rest 60s between each round. Men use 30# SB. Women use 20# SB. Subtract the 5 minutes of rest to get your total work time

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