Wednesday, 3.7.18




"If you aren't willing to work hard for it, don't complain about not having it!" -unknown


1. Conditioning

EMOM x 16 (4 Rounds):
A) 7 Wallballs (20/14) + 3 Bar Muscle-ups (sub 5-7 pull-ups)
B) 15 Box Jumps (24/20)
C) 7 Power Snatches (95/65) + 7 Overhead Squats (95/65)
D) 15/12 Calorie Row

*work no more than :45 per round to allow time for rest/transitions

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