14 December 2016 14 December 2016
Wednesday 14 December 2016 '14 December 2016'

forest1. Warm-up
4 Rounds:
10 Box Step Ups with Dumbbells
100m run

2. Met-Con level 2
AMRAP 8 Minutes
18 Kettlebell Swings 70/53lbs
15 Thrusters 75/55lbs
12 Chest to Bar Pull-Ups

Met-Con level 1
AMRAP 8 Minutes
18 Kettlebell Swings 53/35lbs
15 Thrusters 75/55lbs
12 Pull-ups

Met-Con Base
AMRAP 8 Minutes
18 Kettlebell Swings 35/26lbs
15 Thrusters 45/35lbs
12 jumping Pull-ups

3. Strength
Push Jerk – 5×4 @ 80% of your 1RM

Be Sociable, Share!