Minutes 00:00-15:00
12 minute AMRAP
Run 200m
10 Pull-ups
20 reverse lunges in place
*if you plan on wearing a vest for Murph, wear it here!
Minutes 15:00-27:00
12 minute AMRAP
Row 250m/225m
20 Medball sit-ups 20#/14#
20 Alternating DB snatches @ 50#/35#
Extra Credit
10-12 DB bicep curls
10-12 DB overhead tricep extensions
Side plank 30-45 sec per side
x3 sets
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi