• jdh6270

Friday, July 24, 2020

A. Take 12 min to complete 3-4 sets of the following:

A1. Ring dips x 3.3.3

A2. GHD sit-ups x 15-20 or 30 hollow rocks

A3. Dbl DB bent over row x 15

B. AMRAP 12 min

5 box jumps 30,24

10 hang power snatch 115,75

200m run

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A. Run 200m or row 250m; rest approximately 1 min x 6 sets; same pace each set B. For time 30-20-10 Front squats 115,75 Hand release push-ups 75 double unders after each set

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Saturday, October 24, 2020

AMRAP 25 min with partner 400m run with plate 45,25 6 thrusters 115,75 8 pull-ups 10 box jumps 24,20 **while partner A runs, partner B performs AMRAP thrusters, pull-ups, box jumps. When partner A ret

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