Month: February 2016

Strength: Front Squats 5×5 Metcon: 500m Row 50 Wallballs 25 Dumbbell Snatches 500m Row

Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 bar facing burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb

Warmup: 500m row x 2 Metcon: AMRAP 18min 135lbs – 1 power snatch, 3 squat cleans 5 burpee over bar 7 hspu

Metcon (Weight) Even – 3 Deadlifts (80-85%) Odd – 3 Weighted Pull Ups // 5 Elevated Ring Row EMOM 14min Metcon (AMRAP – Rounds and Reps) 5 Burpees 7 Pull Ups 9 Deadifts (135/95) AMRAP 7min