11-18-14

STRENGTH – Thrusters 5 thrusters every minute. From 0:00-5:00 (75/50) From 5:00-10:00 (95/65) From 10:00-15:00 (115/80)

CONDITIONING Accumulate 2 min Handstand Then 10 min AMRAP 1 Kettlebell Swing (53/35) 1 Push-up 2 KBS 2 PU 3 KBS 3 PU and continue until you have done 10 min of work.

Score is last completed set plus any additional reps (ex: 10 PU + 5 KBS)

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike