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April 14, 2017

12-min (1-min work/1-min rest)

12 Wall Balls 

9 Shoulder to Overhead 

6 Pull-ups 

L1: 30/20, 115/85, CTB

L2: 20/14, 95/65, Kipping

L3: 16/12, 75/55, Banded or jumping pull-ups

L4: 12/10, DB S2OH, Ring Rows

(3-min Rest)

Find 2 Rep-Max Hang Clean in 5 MINUTES 

1 person working on Max Clean 

1 person resting or doing Double-Unders 

*For each Double-under, add 1lb.

*1:3 for Double Unders

 

(4-min Rest)

 

15-min AMRAP

30 Thrusters 

15 Box step-ups (Holding Plate) 

30 Burpees to Plate

15 Box Step ups (Holding Plate) 

30 Kettlebell Swings 

L1:  45lb/35lb Plate, 115/85, 24″/20″, Black/Blue

L2: 35lb/25lb, 95/65, 20″/17″, Blue/Red

L3: 25lb/15lb Plate, 75/55, 17″/15″, Red/Orange

L4: Box Step-ups, DB Thrusters, Regular Burpees, Orange/Yellow

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