Complete 5 rounds of: dumbbell farmers carry 6 Muscle Ups 15 DB Snatches RT Hand 15 DB Snatches LT Hand * farmers carry will be four down and backs RX-55-35. M-45-30
Pick your PARTNER Complete 50 Rounds of: Coach Alli’s challenge 5 Calorie Bike w/ reset 5 Burpees 5 Hang Power Snatches (RX-105/70) (M-85/60)
Complete for time: 700 Meter Row 12 Wall Walks 500 Meter Row 8 Wall Walks 300 Meter Row 6 Wall Walks 200 Meter Row 4 Wall Walks
Complete for time: 50 Calorie Row 50 KB Swings 40 Calorie Row 40 DB Box Step Ups 30 Calorie Row 30 DB Curls 20 Calorie Row 20 DB Thrusters 10 Calorie Row 10 burpees KB-(RX-55/35) (M-45/30) DB-(RX-35/25) (M-30/20) JB-(RX-24/20”) (M-20/18”)
“Angie” 100 Pull Ups 100 Push Ups 100 CF Sit Ups 100 Ball Body Squats
Complete 10 rounds of: 10/9 Calorie Ski Erg 5 Pull Ups 2 Deadlifts (RX-275/180) (M-220/145)
Complete for time: 6 Rope Climbs 12 Power Cleans 25 Bar Facing Burpees 50/42 Calorie Bike 25 Bar Facing Burpees 12 Power Cleans 6 Rope Climbs (RX-155/105) (M-125/85)
Reminder: Saturday is our fundraiser workout. Go to our facebook page to see the workout.
PARTNER UP! Complete 44 rounds of: 4 Wall Balls 4 Burpees 4 Floor to Overhead w/Ball 4 Calorie Ski Erg
Complete 8 rounds of: 10 Hang Cleans 10 Calorie Row 10 Knees to Elbows) 5 SDLHP 10 Calorie Bike (RX-135/95) (M-115/75)