Saturday

Complete as many rounds as possible in 15 minutes:

In teams of 4,

Station 1: Row 800m (2 teammates)

Station 2: AMRAP 5 x Dumbbell Thrusters, 5 x Box Jumps (2 teammates)

*Score is total distance rowed and total rounds completed

 

 

Burn

 

17 minute AMRAP:

60/40 calorie row
30 KBS
20 DB push press
10  burpees
20 DB push press
30 KBS
400m run

Rest 3 minutes

17 minute ladder:
10 v-ups
10 single arm alternating thrusters (change every 5 reps)
10 plate ground to overhead
20 v-ups
20 single arm alternating thrusters (change every 5 reps)
20 plate ground to overhead
30…