May 17, 2017
10 minute clock
2 rounds of :
mega shuttle run (partners run together)
50 thrusters w/torpedo
50 slam balls
Bench Press -3 min wu + 5 sets every 2:30 of 1.1. build.
- shoot for heaviest load moved during strength cycle.
3 min wu + 5 sets every 2:30 of 90 foot weighted lunge
- any form of resistance and can hold any way you wish.
- list weight held and where you held it in the notes.
- lunge from first sheet of rubber to last sheet of rubber.
12 minute clock
7 burpee over bar (synchro)
20 wall ball
10 thrusters (135/95)
- one partner has the bar in the front rack position during pull-ups and wall ball
- one partner is hanging on rig during thrusters and synchro burpees.
- rx = teams of 4
- rx+ = teams of 3
Posted on Wed, May 17, 2017
by Brad Weems