Part A 16 min EMOM 1: 8 DB Row Right Arm 2: Hollow to Super Man Roll 30 Sec 3: 8 DB Row Left Arm 4: Rest 1 Min Part B 4 Rounds of: 3 min AMRAP 20 Wallballs (Heavy) 10 Box Jumps (24/20) Rest 2 Min Pick up where you left off.
Part A Every 2 min for 20 min. Snatch Pull w/pause @ 1” + Snatch Pull w/pause @ Knee + Hang Snatch + OHS 1+1+1+1 Part B In Teams of 2 Complete 4 Rounds Each of: Row 20 Cal 15 T2B 10 Squat Snatch (95/65)
For Time: 21-15-9 DB Snatch (50/35) Burpee Immediatly into 4 Rounds of 5 Ring/Bar Muscle-ups or 10 Pull-ups 20 KB Swing (70/55) RX: Russian Immediatly into 4 Rounds of 8 KB or DB Right Arm Push Press 25 DU’s 8 KB or DB Left Arm Push Press 25 DU’s 25 Min Time Cap.
Part A “Fran” 21-15- 9 Thrusters (95/65) Pull-ups OR “Heavier Fran” 21-15- 9 Thruster (135/95) Chest to Bar Pull-ups *Must have a sub 5 Min Fran to do heavy version* Part B DB Floor Press 12*4 Rest as needed but not over 2 Min
Hey All! I have been graciously given the opportunity to write my first blog post, certainly an exciting new venture for me. To start off, I would like to thank Pete and Crystal for giving me the opportunity and to all of you that have taken time out of your day to read this. I hope that this post will bring you inspiration and enlightenment, and that it will help you in your journey. Before I dive in, Happy New Year! A new year is upon us all. I’d like to think of that as quite a blessi...