Warm up –

Three rounds

10 calories on the Machine of your choice

10 Burpees

10 Bunny Hops

The Friday Send-off!

For Time (10 min time cap)

50 Double Unders (or 20 Broad Jumps)

4 Snatches (95lbs or 60%)

40 Double Unders

6 Snatches

30 Double Unders

8 Snatches

2 Min Rest



20 cals Airbike

20 KB Gorilla Row (12kg or 16kg)

10 Dual KB Overhead Squats

10 KB Shoulder to Overhead (Push press, jerk, Thruster, etc)

0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published. Required fields are marked *