Thursday August 24

FIT

SKILL
EMOM x 10
Min 1) 3 Push Jerks @ 80% 1RM
Min 2) :40 Hold

Choose the Hold:
D Ball Bear Hug Hold
Front Rack KB Hold (heavy)
Farmers Carry KB Hold (heavy)

WOD
AMREP 3:00 x 4
8 DB Weighted Step Ups
10 DB Snatches Alternating
Max Calories in Remaining Time

—Rest 1:00 Between Rounds —

D - Choose Weight
F - 35/20s
P - 50/35s

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BURN

SWEAT
Every 5:00 x 4
8 Burpee Box Jump Overs
10 Devils Press + Front Squat
12 Ring Rows
14 Push Ups

CORE
3 Sets:
10 Low Crunch
10 Medium Crunch
10 Full Crunch