“Down & Out”

21-18-15-12-9:

Wallballs (20/14)

Pull-ups

Calorie Row

200 Meter Run After Each Round

“Squeaky Wheel”

AMRAP 15:
60 Double Unders 
30/21 Calorie Bike
10 Push Jerks (165/110)

“Mind Eraser”

AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

“Nine Yards”

AMRAP 12:
3 Thrusters (95/65)
3 Toes to Bar
3 Calorie Bike
6 Thrusters (95/65)
6 Toes to Bar
6 Calorie Bike
9 Thrusters (95/65)
9 Toes to Bar
9 Calorie Bike
….
Up by (3’s) until finish.

“Surf and Turf”

For Time:
70/50 Calorie Row
50 AbMat Sit-ups
30 Wreck Bag Cleans (70/50)
50 AbMat Sit-ups
70/50 Calorie Row

“Run Wild”

3 Rounds:
600 Meter Run
21 Hang Squat Snatches (75/55)

“Guard Rail”

AMRAP 3:

12/9 Calorie Bike

9 Power Cleans (115/80)

*Rest 3 Minutes*

AMRAP 3:

12/9 Calorie Bike

7 Power Cleans (135/95)

*Rest 3 Minutes*

AMRAP 3:

12/9 Calorie Bike

5 Power Cleans (155/105)

 “Run Wild” 

3 Rounds:
600 Meter Run
21 Hang Squat Snatches (75/55)

Sat Dec 1 – “Stop, Drop, & Roll” 10/06

Teams of 3
For Time (30 Minute Cap):
1,200 Meter Wreck Bag Hill Run (70/50)
200/140 Calorie Bike
100 Hang Power Cleans (115/80)
80 Thrusters (115/80)
60 Squat Cleans (115/80)

Fri Nov 30 – “Tread Water”
For Time:
2k Row
150 Double Unders
10 Rounds of “Cindy”