August 19, 2017

​A. Warm Up
800 meter run partner warm up:
2 rounds of 90 seconds each -

wallball burpee
junkyard dog
over under plank

then,

EB warm up and review movements for the day
Scoring: Not Scored

B. 8 minute AMRAP of Running and Clean and Jerks
As Many Reps as possible in 8 minutes:
In teams of 2

1. Run 1600 meters
2. Max Clean and Jerks @ 135/95 lbs

Coach's Notes:
partners must run together
rest 3 minutes and go to next station

C. 8 minute AMRAP of Rowing and Power Snatches
As Many Reps as possible in 8 minutes:
In teams of 2

1. Row 2000/1750 meters
2. Max Power Snatches @ 115/75 lbs

Coach's Notes:
adjusted distance/ calories are only for all girl teams
rest 3 minutes and go to next station

D. 8 minute AMRAP of Assault Bike and Barbell Thrusters
​As Many Rounds and Reps as possible in 8 minutes:
In teams of 2

1. 100/80 Calories of Assault Bike
2. Max Barbell Thrusters @ 95/65 lbs

Coach's Notes:
adjusted distance/ calories are only for all girl teams
rest 3 minutes and go to next station or finish