Your workout of the day!
In teams of 3 complete
100 Thrusters 75/55
1st Partner does Thrusters
2nd Partner Rows 500m
3rd Partner Rests
-Partner 1 and 3 perform 5 burpees EMOM. Partner 2 keeps rowing.
-Switch each time 500m row is completed.
10 minute AMRAP:
7 HSPU
7 Wall Balls 20/14
7 T2B
For time:
Run 600m
20 Burpees over the bar
20 Power Cleans 135/95
20 Burpees over the bar
Run 600m
12 minute AMRAP:
2 Rope Climbs
10 Power Snatches 95/65
12 minute AMRAP:
5 Pullups
10 Pushups
15 Air Squats
With a partner:
6 Rounds total (3 rounds each):
300m Row
20 KB Swings 70/53
10 Burpees over the Rower
-1 person works at a time
10 minute AMRAP:
10 STO 115/85
20 Alternating Pistols
5 Rounds:
5 Deadlifts 225/145
10 T2B
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Max Effort 5k Run
Totally optional. Really.
http://www.gmap-pedometer.com/?r=707740
Run out to the water on E 10th st. Run a long the water. Go to Pier 42 and come back. It’s ~5k, honest.
