DEC 17
AMRAP 6
15 WBs
5 ring rows
-2min rest-
AMRAP 6
250m row
10 HRPU
-2min rest-
AMRAP 6
10 box jumps
10 burpees
DEC 18
3RFT:
Row 400 m
Farmer’s Walk x 100m
-Rest 2 mins-
*Row should be near maximal
DEC 19
40-30-20-10
DB Front Rack squats
20-15-10-5
Burpees
DEC 20
25:00 to complete:
1000m row
50 seatd Strict press (empty bb)
40 DB FR Lunges
30 KBS
20 DB box step ups
10 DB thrusters