METCON 30 min running clock 10 min to complete: 5 rounds- 8 HR Push-ups 16 Sit-ups 10 min to complete: 3 rounds- 6 Power snatch (75/45#) 12 Back rack step-ups (75/45#-20″) 18 Wallballs (20/14#) 10 min AMRAP 10 Kb Swing (53/35#) 10 Thrusters (75/45#) 10 Burpee over barRead More

STRENGTH A1) Bench Press 3-3-3-3 A2) Barbell row 5-5-5-5 METCON 5 Rounds: 500m Row Rest 2 minutes *Record each round time During rest period complete: 15 Ring Push-ups (Weighted PU, or HRPU)Read More