Friday 082616

800m run w/ plate overhead 45/25

*Anytime you set the plate on your head or below your head you must complete a 10 lunge penalty before continuing your run!
Rest 2 minutes
50 ball slams 20/10

50 HR push ups
Rest 1 min
800m row
Rest 1 min
3 rounds of :

36 double unders

12 thrusters Rx 115/75 Rx+ 135/95

24 toes to bar
Rest 2 min
400m farmer carry 53/35

  

Wednesday 082416

 (30 MINUTE CAP)29 Lateral Burpees Over The Bar

24 Deadlifts 185/115

24 OH Lunges 45/25

24 KB Swings 53/35

24 Russian Twists 53/35 L+R=1

24 V-Ups

 24 Dumbbell Rows 35/25 L+R=1

24 Goblet Squats 53/35

24 Hang Cleans 135/95 

29 Calorie Row