December 15, 2015
a) front rack lunge x 12
b) overhead lunge x 12
5 minute clock :
a) kb swings x 7
b) situps x 9
a) kb hip opening
Back Squat - 16 min clock. 20 rep max. 5-10 lbs heavier than last week.
10 Min AMRAP with Partner
On the Minute = OTM 5 pull-ups
Remaining time of the minute will complete as many thrusters as possible.
Thruster is only score.
RX 95/65 with Partner
RX+ solo 95/65 and CTB pull-ups
**Both Partner have to perform Ring Row or Pullups.
**Workout begins with RR,Pullups or CTB
Posted on Tue, December 15, 2015
by Brad Weems