10 20 17

The gym is closed today.  Here’s a workout you can do at home!   A. 4RFT: Run 400m 15 burpees Rest 3 min   B. AMRAP [7]: 10 Jumping Squats 10 Pushups 10 Situps

10 19 17

3 rds: A1. [4] Bike casual – attempt to maintain the same RPM’s for the entire duration A2. [1] Farmers walk casual (2×53/2×35) A3. [2] of 0:10 Hollow Hold, 10 Hollow Rocks, 10 V-ups (or hollow to flat).  Tuck knees

10 18 17

P A. OHS: Build to H3 B. Running clock AMRAP [3] @ 0:00 21 OHS (95/65) 21 OTB Burpees Max Cal Row AMRAP [3] @ 6:00 18 OHS (115/80) 18 OTB Burpees Max Cal Row AMRAP [3] @ 12:00 15