August 25, 2014
Begin at 0:00
For time:
100 Wall Ball Shots 20/14
100 Calories Rowing
50 Burpees over the rower
50 Toes to Bar
Begin at 30:00
“Air Force”
For time:
20 Thrusters 95/65
20 Sumo Deadlift High Pulls 95/65
20 Push Jerks 95/65
20 Overhead Squats 95/65
20 Front Squats 95/65
(do 4 burpees every minute on the minute until completion. This includes beginning with 4 burpees.)
Begin at 50:00
21 Pistols with a kettlebell 53/35
15 Clean and Jerks 135/95
9 Muscle-ups
(21 pistols total, not each leg. Alternate legs each rep)