Monday March 13, 2017

***Make sure you post your 17.3 scores by 8pm tonight!***

1) Back Squat:

5×3, increasing weight

2) “Curtis 28”

4 Rounds for time:

6 Curtis P’s (Power Clean, Front Rack Lunge Right Leg, Front Rack Lunge Left Leg, Push Press) (115/75)

12 Ring Dips

*15 min time cap

Extra Credit, March 13-25:

1) For time:

25 HSPU’s (strict or kipping)

Every time you break, 200m Run

*Sub 40 DB Strict Press

2) For time:

30 Burpees to 6” target

15 Pull Ups

20 Burpees

10 Pull Ups

10 Burpees

5 Pull Ups

3) 4×8 DB Bench Press

4×8 DB Bent Over Rows, each arm

4) 4 Rounds:

20 Calorie Row

20 Calorie Assault Bike