29/9/15

A. 10 min AMRAP 20-15-10-5 D/Us T2B HR Pushups B. 10 min AMRAP 20/15 Bike cals 10 Burpee Box Jumps C. 10 min AMRAP 300m Row 5 Power Snatch @ 40/30kg 5 OHS @ 40/30kg D. 2 Player Workout 40:20 x3 Wheel Barrow Walks 40:20 x3 Crab Walks 40:20 x3 Partner Plank Hi 5’s

24/9/15

A. 5 min D/U practice/warmup B. For Time (25 min Time Cap) 400m Row 50 Box Jump Overs 30 OHS @40/30 400m Row 40 Box Jump Overs 30 Hang Power Cleans @40/30 400m Row 30 Box Jump Overs 30 Pullups C. AB BLASTER EMOM for 10 min 1. Handstand Hold ALAP 2. L Sit Hold…