Friday 12.18.15

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HEALTH
A. Heaviest in Each Range: (3-5, 8-10, 15-20)

Sumo DL

Chin Up

+

15 Arm-Bars each Arm

 

B. 2 Sets of:

20 DB Lateral Raises

20 DB Bent-Over Raises

15 to 20 DB Curls

Hollow Hold or Hollow Rock Work

 

C. EMOM until 50 Burpees

15 Wall Ball + MAX Burpees in Time Remaining

*Done When Reach 50 Burpees

FITNESS

A. 10 Minute EMOM:

3 DL’s using Snatch Grip

 

B. 10 Minute EMOM:

3-5 Weighted Pull Ups or MU’s

 

C. For time:

21 Thrusters 135/85

21 Bar Facing Burpees

15 Power Cleans 185/125

15 Bar Facing Burpees

9 DL’s 275/175

9 Bar Facing Burpees

HEALTH & FITNESS

On Own:

45 Shoulder Rotations

Roll/Stretch Hamstrings

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