12-21-16

Rowing Sprints 3 Rounds for total time 350m 45sec rest 250m 45sec rest 150m 45sec rest

Wod 5 min AMRAP 3 Squat Snatch (115/80) 6 Burpees 2min rest 5 min AMRAP 3 Thrusters (115/80) 6 Burpees CC:EMOM 1 Muscle-up,even on the 2min rest *score total reps*

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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