Tuesday, 22 July 14

Tuesday, 22 July 14

EMOM:
3 rounds (total 9 min)
30/40/50 sec work (chose your work time)
– waiter situps (10/5)
– russian twists (10/5)
– weighted planks (10/5)

CAPACITY:
2 Min AMRAP
KB Swings (28/20)
rest 1 Min
2 Min AMRAP
DB Thrusters (20/12.5)
rest 1 Min
3 Min AMRAP
5 DB Split jerk (20/12.5)
15 Air squats
rest 1 Min
3 Min AMRAP
5 Burpees
5 DB Hang power cleans (20/12.5)
(stagger groups if needed)