Saturday 9/16

No 11am today if you can make it to the 9 and the 10

1) 3 Rounds
30 Wallballs (20/14)
30 Snatches (75/55)
30 V-ups
30 Pull-ups

-rest 2 minutes between rounds-



2)
4 Super sets:
Bench Press x 10 reps (light/moderate)
Seated Hammer Curls x 12 reps
-Finish the bench and go right into the curls, rest 2 minutes between sets

3) 2 Super sets:
2 Arm Banded triceps ext x 50 (yes 50 or as close to it as you can get
ME Farmers hold (heavy)
-Finish the triceps ext. and go right into Hold. rest 2 minutes between sets

4) 11 min AMRAP
150m MB Run (20/14)
5 Burpee Broad Jumps (4')
-step on the gas for 11 minutes