Wednesday, Thursday April 13,14,2016

Wednesday

Hold onto your Balls

4 rounds for time of:

Med Ball Run, 20/14 lbs, 400 m

40 Overhead Walking Lunges,

20/14 lbs 20 Wall Balls, 20/14 lbs

25 burpee penalty due immediately if you drop the ball

Thursday

Front Squat 5-5-3-3-1-1-1

then

2 Man team.  One guy starts on bike while other does swings, switch.  continue...

2x 6:00 AMRAP:

21 Assault Bike (Calories)s

21 Kettlebell Swings, 70 lbs 1

5 Assault Bike (Calories)s

15 Kettlebell Swings, 70 lbs

9 Assault Bike (Calories)s

9 Kettlebell Swings, 70 lbs

Resting 5 mins between each AMRAP.