December 5, 2018

Complete this 20 minute amrap of:

5 Muscle Ups

10 Lunge Steps

15 GHD's / SL Sit Ups

20 Calorie Row

December 4, 2018

Overhead Squats 3-3-3-3-3

then complete 10:00 AMRAP of:

3 Overhead Squats

5 Over the bar Burpees

7 Ball Slams (side to side)

December 3, 2018

Complete 5 rounds for time of:

50 Calorie Assault Bike

20 KB Swings (55/35)

20 Pull Ups

 

November 30, 2018

Complete this 15:00 AMRAP of:

7 Squat Snatches (165/110)

14 Ring Dips

November 29, 2018

Complete for time:  (you pick your order)

10 Rope Climbs (PU=50)

50 Calorie Assault Bike

50 Wall Balls (20/14) 10'

100 Calorie Row