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Wednesday, January 17, 2023


For time

1000m run

80 DB snatches @ 50#/35#

60 Wall ball 20#/14#

40 Single DB step-ups 24"/20"

20 burpee pull-ups


Extra Credit

3 sets

15 GHD back extensions

15 DB bicep curls

30 Banded tricep pushdowns


Masters

A. Take 12 min to complete 3 sets:

     A1. SA DB bent over row @ 30X1 x 10/arm

     A2. Seated barbell Z-press x 10

     A3. Single leg @ 30X1 x 8-10/leg

B. 10 min AMRAP

     Row 10 cal

     8 box jumps/step ups

     6 power cleans

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