Friday

Running Club see you at 6:45am tomorrow! 3 miles ??

Warm Up:

Rowing Sprints

5 Rounds 

150m  

*rest 1 Min between each round 

Skill:

Split Leg Lunges (off 24/20" box)

10-10-10 each leg (hold dumbbells if  you want)

WOD:

MAX REPS in 1 Min! 

Min 1: Wall Balls (20/14#)

Min 3: Hang Cleans (115/75#)
Min 5: Sit Ups (butterfly position/hands on shoulders/butt stays on ground) 

Min 7: Kettlebell Swings (53/35#)

Min 9: DB Snatch (35/25#)

Min 11: Sit Ups (butterfly position/hands on shoulders/ butt stays on ground!)

Min 13: DB Thrusters (35/25#)

**You will get 1 min rest between each movement. The goal is to go as hard as possible for the FULL MINUTE knowing you get the rest after. Push Yourself.