Wednesday 9.7.2016

Strength

20 min to find 1RM Back Squat

Conditioning

“True Grit”

14 min AMRAP

Teams of 2

150/100m Row
10 Russian KB Swing 53/35
10  Box Jumps 20/14

*1 partner completes entire round while other rests

Finisher
3 x 10 DB RDL

Competition
*70/53lb KB
50 calorie Assault Bike

Beginners’

Strength

15 min to find Heavy Back Squat

Conditioning

14 min AMRAP

Teams of 2

150/100m Row
10 Russian KB Swing
5  Box Jumps

*1 partner completes entire round while other rests

Finisher
3 x 10 DB/KB RDL