Friday, November 13, 2020

A. Take 12 - 15 min to complete 3-4 sets of the following:

A1: double kettlebell front rack squats @ 20X1 x 8-10 reps

A2: ring dips x 7-10

A3: SA DB bent over row @ 30X1 x 8-10/arm

B. AMRAP 12 min


3 thrusters, 3 toe to bar

200m run

6 thrusters, 6 toe to bar

200m run

9 thrusters, 9 toe to bar


Continue to add 3 reps to thrusters and chest to bar pull-ups until time expires

Masters 7:15am

A. From rack; 5 front squats x 4 sets; build if form is good


12 min AMRAP

12 ring rows

12 box jumps/step ups

12 sit-ups

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