Friday 2/12

Cash In: 3×200 15 sec rest

Cash Out: 3×10 Evil wheels or ab roller or dumbbell roller

Basic

Every minute, on the minute, for 18 minutes:

• Minute 1 – Front Squat x 6 reps
• (add weight if you make all 6 reps)
• Minute 2 – Chin-Ups x 6 reps
• (add weight if you make all 6 reps)
• Minute 3 – 6 Burpees + Run 100 Meters

For time:

• Row 1000 Meters
• 75 Kettlebell Swings
• 50 Wall Ball Shots

Every minute, on the minute, for 6 minutes:

• Minute 1 – Supine Ring Row x 8 reps @ 2111
• Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

Performance

Every two minutes, for 16 minutes (8 sets of):

• Front Squat x 3-4 reps

Goal is to increase load used last week.

For time:

• Row 1000 Meters
• 75 Kettlebell Swings
• 50 Wall Ball Shots

Every minute, on the minute, for 6 minutes:

• Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
• Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm