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