Monday, June 24th, 2019


For 5 mins complete amrap of:

100ft jog

6 lateral lunges (in place)

50ft jumping jacks

12 jump lunges

Coach led warm up

Coach’s warm up


Set rower for 5 intervals of 2 minutes of rowing and 2 minutes of "rest." During the rest periods perform,

First: Max Power snatch

Second: Max Bar facing burpees

Third: Max Thursters

Fourth: Max Double unders (mod: heavy rope singles)

Fifth: Max Squat cleans

Men: 95lb

Women: 65lb

Add all reps to calories for each row and post sum to comments