Thursday 3.8.17


Front Squat

5 sets of 2 reps

Rest 2 minutes between sets

3 sets AMRAP 5 300m run AMRAP in remaining time 12 box jumps @ 24/20" 6 front-racked lunges @ 52.5/35kg

Rest 2 minutes between sets



In teams of 2

EMOM 12 5 burpees Max effort wall balls

Partners alternate working every other minute but both do burpees together at the top of every minute. You may not move on to wall balls until both partners have completed the burpees.

4 sets AMRAP 3 250/200m row AMRAP in remaining time 10 front-racked lunges @ 52.5/35kg 5 push ups

Rest 2 minutes between sets

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