4
Jan
Thursday 1.5.17
Conditioning
AMRAP 10
1 Rope Climb
5 Push Ups (Box Push Ups)
10 Goblet Squats (53/44)(44/35)(35/26)
15 Russian Swings (70/53)(53/44)(35/26)
WOD
3 Rounds
Station 1 – 500 Meter Row
Station 2 – 100 DU’s (200 SU’s)
Station 3 – 30 Slam Balls (50/30)(40/25)(30/25)
Each station is 3 Minutes. Any time remaining after completion of stations work is rest.