January 6, 2018

Conditioning: AMRAP x 20:00
30 Ab Mat Sit Ups
20 Overhead Plate Lunges (45/25)(10 each leg)
10 Burpees to Plate

Metcon (Time)
Teams of 2
400m Med Ball Run
100 Wall Balls (20/14)
100 Cal Assault Bike
100 Ball Slams (40/25)
400m Med Ball Run

Metcon (AMRAP – Rounds and Reps)
“Cindy got stoned”
20 min AMRAP
1 stone/bag to shoulder
5 pull-ups (any type of pull-up)
10 push-ups
15 air squats
Post stone or sandbag weight in comments.
Metcon (AMRAP – Reps)
Team Squat Clean
20 Min AMRAP
In teams of 2 or 3, perform as many squat cleans as possible. 1 team member works while the other/s rest. Share bar if weight is the same. Score is total team reps. Post team name and loads in comments.
Rx 135/95
Metcon (Time)
Toughness tester Finisher
Stone front hold. Stone must be in a bear hug, between chest and belly button. Post stone load in comments.
Tumilson (Time)
8 Rounds For Time of:
200m Run
11 Dumbbell Burpee Deadlifts, 60#
In honor of U.S. Navy Special Warfare Operator Petty Officer 1st Class Jon “JT” Thomas Tumilson, 35, of Rockford, IA, died on August 6, 2011