Monthly Archives: March 2014

0611: 14.4

14 minute AMRAP: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 / 14 lb. 30 cleans, 135 / 95 lb. 20 muscle-ups GA: 20 k-cal row, 30 clam shells, 20 wall balls, 19 power cleans, 10 ring rows 14 minutes. If you make it to the second round start back at 30 clam shells.

0610:

WU: 20 squats, 10 strict push ups, 8 V-ups, 100 m run X3 Skill/Strength: • 10×1 C&J @50-70% • 5×5 TTB • 5×3 KTE • 10×5 wall balls GA: 10X2 C&J for practice, 5×2 tuck sits, 5×4 clam shells, 10X3 wall balls for execution.