1/7/13 Monday


Teams of 4:
100 Reps MB Thruster
100 Reps Burpees
100 Reps Pullups
100 Reps Box Jumps (step down)
Row 4k

*All team members will be working at once. There has to be someone at Rower at all times until the Row is complete.



A1. Shoulder Press @ 20×1; 6-8 x 4 sets; rest 45sec

A2. Russian Step Ups; 10/leg x 4 sets; rest 45sec

A3. Front Plank; 45-60sec; rest 45sec


B.Complete as many rounds and reps as possible in 5 minutes of:

10 Push Press

10 Burpees



21-15-9 rep rounds for time:

Thrusters 95/65