October 14, 2017

Conditioning: For Time
Mainsite 120201
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings 53/35
60 Sit-ups
70 Burpees

Conditioning: AMRAP x 20:00
Bikes, Boxes and Burpees
Teams of 2
100 Burpees
100 Box Jump Overs
100 Cal Assault Bike or Row

Bear Complex
Find your 1RM Bear Complex
10 reps of bear complex @ 50% of 1RM.
Metcon (Weight)
3RM Powerlifting Meet
3 rep max of each lift. In order:
Back Squat
Bench Press
Score is total combined weight of all 3 lifts.
Do an AMRAP of each lift @ 50% of that 3RM.
Weston (Time)
5 Rounds for time of:
1000m Row
200m Dumbbell Farmer Carry, 45#
50m Dumbbell Waiter’s Walk, Right Arm, 45#
50m Dumbbell Waiter’s Walk, Left Arm, 45#
In honor of U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, was killed on October 29, 2009