
attwpb
Wednesday 1.8.19
30 Dumbbell Front Squats
20 Box Jumps
10 Burpees
1:00 Hollow Hold
30 Wall Balls
20 Box Jump Overs
10 Man On Fire Burpees
1:00 Hollow Hold
30 Dumbbell Thrusters
20 High Jumps
10 Burpees Over Hurdle

30 Dumbbell Front Squats
20 Box Jumps
10 Burpees
1:00 Hollow Hold
30 Wall Balls
20 Box Jump Overs
10 Man On Fire Burpees
1:00 Hollow Hold
30 Dumbbell Thrusters
20 High Jumps
10 Burpees Over Hurdle
Four rounds for time of: 400 Meter Run 10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs) 10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs) 15 Ring Dips
2,500M Row Then: 40 Wall Ball Shots (20/14 lbs) 20 Burpee Box Jump-Overs (24″/20) 30 Wall Ball Shots 15 Burpee Box Jump-Overs 20 Wall Ball Shots 10 Burpee Box Jump-Overs