Monday 8/8/16

Base and Climb
A. 5 x 5 Clusters rest 3 mins
or Thrusters from a Rack
B. EMOM 12 mins – Each minute begins with 4 Burpees
Min 1 10 Overhead Squats or Front Squats 65-95/55-65#
Min 2 12-15 T2B or Knees to Elbows
Min 3 10-14/8-10 Cals Row
Metcon
5 min AMRAP
10 Cals Row
10 Push ups
10 Swings
rest 2:30
5 min AMRAP
30 secs DUs or Burpees
30 secs rest
rest 2:30
5 min AMRAP
100m Run
8 T2B or 10 sit ups
rest 2:30
5 min AMRAP
20 Air Squats
10 Cals AD
5 Pull ups
rest 2:30
5 min AMRAP
Run for Meters

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