• CFRutherford

Wednesday 190515

A. Back squats:

Take 12 min to complete 5,4,3,5,4,3 reps between 75-90%

B. 8 min AMRAP

4 DB snatch 50,35

5 burpee box jump ups

**increase DB snatch by 2 each round

Rest 4 min

8 min AMRAP

Row 250m or AB 12/10cal

8 handstand push-ups

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Friday 190517

A. Take 10 min to complete 10,8,6,4,2 strict press; building to a HEAVY double B. For time: “Running Annie” 50-40-30-20-10 Double unders Sit ups Run 200m after each set

Thursday 190516

A. Take 10 min to complete 3 sets: 10-15 double KB deadlifts+30m farmers carry Rest 30-60 seconds Single Arm DB push press @ 31X1 x5 tough reps/ arm Rest 30-60 seconds X3 sets B. For time w/ partner R

Tuesday 190416

‪A. Every 90 sec complete the following:‬ ‪ Hang power snatch x 10,8,6,4,2‬ ‪ Build to a TOUGH set of 2‬ ‪ Building load from 60%‬ ‪B. For time:‬ ‪ Cash in: run 800m or row 1000m‬ ‪

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