Wednesday 10.05.2017


Scaled) AMRAP 13

55/40 Calorie Row

55 Thrusters 75/55

55 Jumping Pull ups

55 DB Push Press 35/20

Rx) "Open Water"

AMRAP 13

55/40 Calorie Row

55 Thrusters 95/65

55 Pull ups

55 Handstand Push ups

Comp) Primer: : 3 sets

20-:30 Wall Facing Handstand Hold

12 Single Arm Front Rack KB Squats (6 each side)

1) Push Press 5x3 Across

2) "Open Water"

3) 3 Rounds (not for time)

50ft OH KB carry (each arm)

10 Slow Good Mornings (3sec down/3sec up) keep it light


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