June 22nd 2018

FRIYAY

Fitness:

“A. 4 BF Burpee + 4 FS EMOM for 8 min
**Pick a weight thats tough
+
Teams of 2 (cut work in 1/2) 1 working; 1 resting
15 min AMRAP
1k Row
60 Burpee Box Jump Overs (switch every 5)
60 WB (Switch every 10)
60 DB Snatch (Switch every 10)
200′ DB FR WL (Switching every 25′)
+
10-15 min Gymnastics Weakness Work”

Competirion:

“A. FS 5 x 3 @ 31x1rest 2 min
+
Teams of 2 (cut work in 1/2) 1 working; 1 resting
15 min AMRAP
1k Row
60 Burpee Box Jump Overs (switch every 5)
60 WB (Switch every 10)
60 DB Snatch (Switch every 10)
200′ DB FR WL (Switching every 25′)
+
10-15 min Gymnastics Weakness Work”