Teams of 2
100 Burpee Buy In
25 Chain Gang
75 Push Press
25 Chain Gangs
50 Front Squats
25 Chain Gangs
25 Hang Squat Cleans
25 Chain Gangs
100 Burpee Buy Out
(partner must be in plank while performing lifts)
100 War ropes (hand must clear head)
80 Sit Ups
60 Lunges
40 Wall balls
20 Ring Row
10 Burpulls
20 Ring Row
40 Wall balls
60 Lunges
80 Sit Ups
100 War Ropes
1.23.16
Teams of 2
100 Burpee Buy In
25 Chain Gang
75 Push Press
25 Chain Gangs
50 Front Squats
25 Chain Gangs
25 Hang Squat Cleans
25 Chain Gangs
100 Burpee Buy Out
(partner must be in plank while performing lifts)
1.22.16
100 War ropes (hand must clear head)
80 Sit Ups
60 Lunges
40 Wall balls
20 Ring Row
10 Burpulls
20 Ring Row
40 Wall balls
60 Lunges
80 Sit Ups
100 War Ropes
1.21.16
Shetty
5 min AMRAP
MAX SHETLAND COMPLEX
(1 Shetland Complex = Toes to Bar then Pull Up then Air Squat then Burpee)
then
For Time:
run 800m
30 split jumps
run 400m
40 split jumps
run 200m
50 split jumps