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Wednesday 10.11.17

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Run bike or row x 2:00

2 rounds of
Spider-Man & reach x :30
Push-up to down dog x :30
Samson stretch x :30
Knuckle dragged x :30

Every minute on the minute for 12 minutes
Minute 1 – KB head cutter x 6-8
Minute 2 – push-up x 8-10
Minute 3 – pull-up x 6-18
Minute 4 – calories x (row 15/12) (bike 12/10)

Barbell warmup

Rx1
6-5-4-3-2-1 rep rounds for time of
One arm DB thruster (per arm)
Burpee box jump over

Rx2
6-5-4-3-2-1 rep rounds for time of
Cluster (165/115#)
Burpee muscle-up (burpee chest 2 bar, burpee pull-up)

Ab-town
Tabata hollow rocks or holds