Friday, August 28, 2014



 A. Thrusters x 10 35/45 lbs
     Double Unders x 20
     7 Burpees
     AFAP
     Rest 1 minute
     8 sets

NOTE: absolutely no stopping on this one. Double unders should be unbroken. If you cannot string 2 together, be sure to reduce reps significantly.  

Beginners:
Thrusters x 7
45 single unders
5 burpees
rest 2 minutes
5 sets ( go up in weight with each set). Not for time.



B1. Trap 3 raises x 8 reps with 5 sec hold at top x 3 sets

B2. Jefferson curls x 10 reps x 3 sets 30 sec hold on last rep