attwpbThree sets of: Back Squat x 8 reps Rest 45 seconds Bent-Over Barbell Row x 8 reps Rest 45 seconds For time: Run 2 Laps 40 Kettlebell Swings 40 Single-Arm Kettlebell or Dumbbell Thrusters 40 Kettlebell Swings Run 2 Laps
Extra Credit:
5 Sets:
20 Cals Bike/Ski
15 Dumbbell Bench Press
100 Meter Sled Drag
Five sets of: Dumbbell Shoulder Press x 4-6 reps @ 2011 Rest 60-90 seconds Farmer’s Carry x 100 Meters Rest 60-90 seconds Complete as many rounds and reps as possible in 4 minutes of: 4 Strict Pull-Up
Complete as many rounds and reps as possible in 6 minutes of: 6 Power Snatches 12 Wall Ball Shots Rest 4 minutes, and when the running clock hits 10:00… Complete as many rounds and reps as possible i
Every 3 minutes, for 15 minutes (5 sets) of: Front Squat x 3-5 reps Every minute, on the minute, for 15 minutes (5 sets each): Minute 1 – 10 Ring Dips Minute 2 – 10 Toes to Bar Minute 3 – 15 Kettlebel