1 February 2016 1 February 2016
Monday 1 February 2016 '1 February 2016'

12642480_10205882591364026_8894110319244619112_n 12654264_10205583704653001_3463538651098201726_n1. Warm-up (in class)
3 SLOW Rounds (5 minute cap)
20 Push-ups
20 Abmat sit-ups

2. Met-Con
AMRAP 8 minutes – Climb the ladder
1 Burpee to 6″ target
1 Hang power snatch 115/75lbs 95/65 75/55
2 Burpee to 6″ target
2 Hang power snatch 115/75lbs 95/65 75/55
3 Burpee to 6″ target
3 Hang power snatch 115/75lbs 95/65 75/55
And so on…

3. Interval Work (if time permits)
AMRAP 2 minutes x5
15 Thrusters 95/65lbs 75/55
Max distance HS walk in remaining time/ hand stand hold/ plank hold
Rest 1 minute

4. Extra
With a 15 minute running clock, working two minutes, then resting one minute:
Climb the ladder
3 Wallballs 20/14lbs
3 Calorie row
6 Wallballs 20/14lbs
6 Calorie row
9 Wallballs 20/14lbs
9 Calorie row
And so on…
Continue where you left off after each rest period

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