February 8, 2017
Conditioning #1:
8 minute AMRAP
5 Burpee Box Jump Overs @ 20″
20 Air Squats
Rest 3:00
Conditioning #2:
3 Rounds of:
10 Power Cleans @ 135lb/95lb
20 Wall Balls @ 20lb/14lb
Rest 3:00
Conditioning #3
For Time:
50 Calorie Row
GYM-DURANCE COMP CLASS – 5:30pm
0:00 – 10:00
350ft Shuttle Sprint (25-25, 50-50, 100-100)
25ft Handstand Walk
350ft Shuttle Sprint
50ft Handstand Walk
350ft Shuttle Sprint
100ft Handstand Walk
10:00 – 15:00
Rest
15:00 – 25:00
AMRAP Ladder
3-6-9-12… Squat Cleans @ 185lb/125lb
1-2-3-4… Muscle ups
25:00 – 30:00
Rest
30:00 – 40:00
3 Rounds for time of:
20 Calorie Row
15 Dumbbell Push Jerks @ 50lb/35lb
10 Burpees Over the Rower