Reminder:  NO 4pm class Friday

Complete this 20:00 AMRAP of:

100 Double Unders (sub-200 single)

20 Box Jumps (rx-30/24)(m-24/20)

400 Meter Run 

Complete for time:  28:00 Time Cap

20  Front Squat (rx-155/105)(m-125/85)

1000/925 Meter Row

50 Wall Ball Sit Ups (20/14)

1000/925 Row

15 Front Squats

1000/925 Row

50 SL Sit Ups

1000/925 Row

For Time:  25:00 time cap

400 Meter Run

15 Clean & Jerks (rx-155/105)(m-125/85)

400 Meter Run

30 Wall Balls 10' (20/14) (m-14/10))

400 Meter Run

30 KB Swings (rx-55/35)(m-45/30)

400 Meter Run

30 Dips (rx=ring)(m=bar)

400 Meter Run 

15 Burpees

TUESDAY

Pull Ups

Snatches (rx-85/55)(m-70/45) NO DROPPING

Calorie Assault Bike

Complete 4 rounds for time of:

 Run

 Overhead Squats (rx-75/55)(m-65/50)

 SDLHP

NO DROPPING