11/8/21- Lug Nut

Joe 

 4 Rounds

Every 5 Minutes complete:

500m Sprint

2 push Jerks + 1 split jerk

Score will be 4 sprint times + your heaviest lift.

Tuesday

Breath Right 

AMRAP x 12

5 front squats 185/125

10 C2B pull-ups

20 Double Unders

Wednesday

Popcorn Lung

5 rounds for time of:

50' HS walk

200' Double DB Front Rack Carry 50/35

800m/.5 Echo Bike Standing

Thursday

Bag-O-Tricks

15-12-9-6-3 Sand Bag Cleans 100/75 Bag Facing Burpees

Friday

Worker Bee

For time:

1200/900m Row

80 TTB

10 Rope Climbs

Saturday

 Social Bikers 

3 rounds for time:

1-mile Bike

21 pull-ups

21 kettlebell swings 35/26

21 thrusters 95lbs/65lbs

Sunday OG Gym

Chad

1,000 Box Step Ups 20”

Wear your Ruck sack 45/35