March 15, 2017
Metcon:
3 Rounds for time:
30 Push ups
500m Row
15 Power Cleans (155lb/110lb)
Core/Mideline:
3 Rounds (not for time)
15 GHD Sit ups
200ft Waiters Walk (100ft Right, 100ft Left)
GYM-DURANCE COMP CLASS – 5:30pm
4 Rounds for time:
10 Strict Pull ups
20 Push ups
10 Alt. Pistol Squats
Rest 5:00
2 Rounds for time:
20 Deadlifts (225lb/155lb)
20 Bar Over Burpees
Rest 5:00
For Time:
10 Clean & Jerks (205lb/135lb)
20 Alternating Dumbbell Snatches (50lb/35lb)
30 GHD Sit ups
40 Wall Balls (20lb/14lb)
50ft Handstand Walk
60 Calorie Row
50ft Handstand Walk
40 Wall Balls
30 GHD Sit ups
20 Alternating Dumbbell Snatches
10 Clean & Jerks (205lb/135lb)
