DAILY WHITEBOARD

BRING A FRIEND DAY

In a 2 Person Team Complete:
3000m Row

burpees x 100
wall balls x 80
jumping pull ups x 60
kb sdhp x 40
1 mile Run w/ Medicine Ball

(only one athlete carries the ball during the run, may switch at any point)

*Athletes can partition reps as needed.

amrap in 15mins:

ring push up x 5

24"/20" box jumps x 7

calorie row x 9

- 20/10 vest optional

3 postion snatch

7x1

-work mid shin/mid thigh/high hang

-rest 2mins between sets

750m row

2min rest

500m row

2min rest

250m row

amrap in 20mins:

115/75 push press x 10

1.5pood/1pood kbs x 10

24"/20" box jump x 10

12min to find 1RM back squat

then

burpee x 50

45/25 overhead walking lunge x 50

5RFT

pull up x 20

push up x 30

sit up x 40

air squat x 50

-3min rest between rounds