Wednesday 24.01.2018

Fitness: "Slap Happy"

A) In a 5:00 window...

200 Skips buy in

AMRAP 12 Front Squats 65/45

4 Burpee Box Jump Overs 24/20

- 5:00 Rest -

B) In a 5:00 window...

200 Skips buy in

AMRAP 8 Front Squats 75/55

4 Burpee Box Jump Overs 24/20

- 5:00 Rest -

C) In a 5:00 window...

200 Skips buy in

AMRAP 4 Front Squats 95/65

4 Burpee Box Jump Overs 24/20

Performance: "Slap Happy"

A) In a 5:00 window...

100 Double Under buy in

AMRAP 12 Front Squats 95/65

4 Burpee Box Jump Overs 24/20

- 5:00 Rest -

B) In a 5:00 window...

100 Double Under buy in

AMRAP 8 Front Squats 115/80

4 Burpee Box Jump Overs 24/20

- 5:00 Rest -

C) In a 5:00 window...

100 Double Under buy in

AMRAP 4 Front Squats 135/95

4 Burpee Box Jump Overs 24/20

Competition: 1) Every 1:30 x 6 Rounds

18/14 Calorie Row + Max Kipping HSPU

*lowest round is your score

2) EMOM x 12:00

Odd: 2 Front Squats at 66% of 1RM

Even: 4 Back Squats

3) "Slap Happy"

A) In a 5:00 window...

100 Double Under buy in

AMRAP 12 Front Squats 115/80

4 Burpee Box Jump Overs 24/20

- Rest 5:00 -

B) In a 5:00 window...

100 Double Under buy in

AMRAP 8 Front Squats 135/95

4 Burpee Box Jump Overs

- Rest 5:00 -

C) In a 5:00 window...

100 Double Under buy in

AMRAP 4 Front Squats 155/105

4 Burpee Box Jump Over 24/20