Thursday
Each for time
Minutes 00:00-13:00
3-5-7-9
Wall walks or Waiter carry shuttles
9-15-21-27
Dual kb or DB hang snatches @ 35#/25# -26#KB
*12 minute time cap
Minutes 13:00-26:00
Row 500m/400m or Echo Bike 24/18 cals
50 walking lunges
Row 500m/400m or Echo Bike 24/18 cals
50 walking lunges
Row 500m/400m or Echo bike 24/18 cals
*12 minute time cap
+
Extra Credit
3 sets
15 DB bicep curls
15 DB overhead tricep extensions
15 DB lateral raises