11.5.18

Rowing Sprints 2 Rounds 200 Meters 30 Second Rest 300 Meters 45 Second Rest 400 Meters 1 Minute Rest

Wod 4 Rounds 1 min on each movement followed by 1 min rest at the end of each round Hang Snatch 75/50 Sit-up Pull-up Front Squat 75/50

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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