Thursday, March 19, 2020
A. Minutes 00:00-12:00
10 minute cap
3 rounds for time
10 CTB pull-ups
20 Flat DB bench press 50#/35#
30 air squats
Minutes 12:00-24:00
10 minute cap
50 step-ups 24"/20"
40 medball squat cleans 30#/20#
30 medball sit-ups 30#/20#
20 burpees
Minutes 24:00-36:00
10 minute cap
Row 10 cals
21 push press @ 95#/65#
Row 20 cals
15 push press @ 95#/65#
Row 30 cals
9 push press @ 95#/65#
AT HOME WOD
5 rounds
20 sec jumping jacks
Rest 10 sec
20 sec hollow rock
Rest 10 sec
20 sec push-ups
Rest 10 sec
20 sec sit-ups
Rest 10 sec