6/13/17 Tuesday

A) 10:00 AMRAP: For quality not score 2 turkish get ups each arm KB or DB moderate weights 10 alternating pistols - * scale to cossack lunges alternating 20 double unders or attempts- Tips!!! B) For Time: 800m run 10 Dumbell thrusters 40/25 400m run 15 Dumbbell thrusters 40/25 200m…

6/7/17

A. 5 sets of 3 strict pull up with 4 second negative - use a band to keep the tension for the full negative. Rest 90 seconds between sets B. 21 - 15 - 9 KBS to eye level - heavy weight DB Thrusters - moderate weight