Friday 6.28.19

AMRAP 12

21 Deadlifts (135#/95)
50 Double Unders
18 Hang Power Cleans
50 Double Unders
15 Hang Squat Cleans
50 Double Unders
12 Front Squats
50 Double Unders
9 Thrusters
50 Double Unders
6 Push Jerks
50 Double Unders
3 Squat Clean Thrusters
50 Double Unders


Treat yourself to something extra special (that isn’t food or drink).

Above & Beyond

Cool Down

Full short version ROMWOD

Strength

5 Rounds

5 Bench Press
10 Bent Over Dumbbell Row

5 X 6 Back Squat @ 75%

Endurance

RUN

4 X 400 @ Moderate Pace

- REST 3 -

8 X 200 @ Faster Pace

- REST 3 -

4 X 100 @ Fastest Pace

Gymnastics

Accumulate 200 Ring Rows

* In under 20 Minutes.
* For every minute you're over 20 minutes do 10 push ups.
* Goal is to beat last week.

Chelsea JungComment