10.07.2017

1)

4 Rounds not for Time

12 DB Benchpress

12 DB Bent over Rows

12 DB Reverse Lunges 

 

2)

4 Rounds

 

25/20 cal Row

*Rest when partner goes

 

°°°°°

 

Advanced

1)

Snatch

Find your daily 1 RM

EMOM 10

1 Snatch 90%

 

2)

Backsquat

Find your daily 3 RM

Drop down to 50% and find your daily 3 RM again

 

3)

For Time

21-15-9

cal Row

Burpee over Erg

100 Double Unders after each Round

 

4)

2 Sets

40 GHD Situps

40 GHD Back Ext.