Warm Up:

400 m Run / 500 m Row

25 Push Ups

25 Sit Ups

25 Hollow Rocks




Double Unders


"Weight Lifting Wednesday"

Teams of 2 or 3

AMRAP 7: Back Squat

   50 Reps (135/95)

   50 Reps (185/135)

   Max Reps (225/155)

 - 3 Minute Rest -

AMRAP 7: Push Press

   50 Reps (135/95)

   50 Reps (155/105)

   Max Reps (185/135)

 - 3 Minute Rest -

AMRAP 7: Hang Power Clean

   50 Reps (135/95)

   50 Reps (155/105)

   Max Reps (185/135)

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