meganfoley67933 mins work / 2 mins rest x 6 sets
RXD VERSION
15/12 Cal Row / AD
10 Burpees
5 Power Cleans (60/42.5)
IN REMAINING TIME:
R1 & R4 - Pistol Squats
R2 & R5 - Ring Dips
R3 & R6 - S/A DB Snatches (22.5/15)
SCALED VERSION
12/9 Cal Row / AD
8 Burpees
4 Power Clean (42.5/30)
IN REMAINING TIME:
R1 & R4 - DB Squats (17.5/10)
R2 & R5 - Jumping Ring Dips / Bench Dips
R3 & R6 - S/A DB Snatches (17.5/10)
Warm Up – 3 rounds for quality 15/12 Cals AD 10 Press Ups Banded Shoulder / Lat Stretch (45 secs each arm) 12 Med Ball Squat Cleans (9/6) “Ski Slope” AMRAP x 20 MINS or 10 RFT: 200m Ski (250m Row) 5 P
Well what a week in the box, there was some tough workouts and you all faced the challenges head on. Well done! As November comes to an end and December starts we are heading into the festive season a
9 RINGS ‘FOR MORTAL MEN DOOMED TO DIE’ (9 MIN AMRAP) 9 RING ROWS 9 FRONT SQUATS 9 KBS 2 MINS REST 7 RINGS ‘FOR THE DWARF-LORDS IN THEIR HALLS OF STONE’ (7 MIN AMRAP) 7 RING ROWS 7 BACK SQUATS 7 BOX JU