September 14, 2018

A.21-15-9 Reps for Time

• Calories of Rowing
• Wall Ball Shots@ 20/14 lbs

Time Cap: 10 minutes

B.21-15-9 Reps for Time

• Double-Under
• Kettlebell Swing @ 24/16 kg

Time Cap: 5 minutes

C. For Time:

• Run 360 meters
• 21 Dumbbell Deadlifts@ 50/35 lbs
• Run 240 meters
• 15 Dumbbell Deadlifts@ 50/35 lbs
• Run 120 meters
• 9 Dumbbell Deadlifts@ 50/35 lbs

Time Cap: 7 minutes

D1.Every minute, for 5 minutes (5 sets):
Front Leaning Rest on Rings for 40 seconds
D2.Every minute, for 5 minutes (5 sets):
Chinese Plank for  40 seconds
facing up