Friday, September 9, 2022
A. 20 minute AMRAP
Run 400m
21 thrusters @ 65#/45#
15 Pull-ups
9 Strict HSPU/Kipping HSPU
Extra Credit
3 sets
15 Bent over DB reverse fly
15 DB shrugs Heavy
30 Banded tricep pushdowns
Masters
A. Complete 3 sets:
A1. Deadlifts @ 30X1 x 10,10,10
A2. DB bench press x 12-15
A3. SA DB bent over row x 10/arm
B. For time
Row 200m
20 burpees
Row 300m
30 goblet squats
Row 400
40 kettlebell swings
Row 500m
50 goblet step ups