Wednesday 2/15/17

1.
Warmup:
2-Minute Assault bike
-Then-
Dynamic warmup,
Multiple stretches, push-ups, DB thrusters, DB bear crawls, etc. 
Completed as written 

2.
Conditioning:
12-Minute EMOM
Odd Minutes: 15 Burpees
Even Minutes: 3 Squat snatches, 135#
Completed as written 

Burpees :32-:34/15 Reps 
Squat snatches :20-:24/3 Reps 

3.
Conditioning:
4-Minute AMRAP 
7 DB thrusters, 45's
7 Pull-ups 
6 Rounds Even 

Rest 2 Minutes...

4-Minute AMRAP 
6 DB lunges, 45's
6 Hand release push-ups 
8 Rounds + 5 Reps 

Rest 2 Minutes...

4-Minute AMRAP 
5 DB burpees, 45's (DB's finish overhead) 
5 Box jumps, 30"
3 Rounds + 1 Rep 
(Total time 16min.) 
(Total reps 84+101+31=216) 

DB thrusters unbroken
Pull-ups unbroken except last round 5-2
+
DB lunges unbroken 
Hand release push-ups unbroken 
+ 
DB burpees 1:00-1:15/5 Reps 
Box jumps fast and unbroken