February 3, 2017

Conditioning: EMOM x 10 Minutes:
Minute 1: 10 Dumbbell Thrusters
Minute 2: 10 One arm Dumbbell squat snatch
*Thrusters must be unbroken, add weight each minute.
*Snatches are alternating each rep, increasing weight as well.
Conditioning: AMRAP x 15:00
15 Minute AMRAP:
10m One arm Overhead Dumbbell Walking Lunges 50/35
15 Chest to bar pull ups
20 Box Jumps 24/20

Conditioning: 2 Rounds for Time
“Danger Zone”
Row 1000m
50 Burpees
Finisher: For Time
“1-2-3-4, I Declare a Plank War”
Max Effort Plank for Time