Thursday’s Workout: 6-13-19

Conditioning: “Fireplug Forearms”

Black or RX: Complete the following for time:

Run 200 meters

15 Hang cleans 95#/65

15 Toes to bar

Run 200 meters

12 Hang cleans 95#/65

12 toes to bar

run 200 meters

9 Hang cleans 95#/65

9 Toes to bar

Green or Scaled: Complete the following for time

Row 200 meters or 12 calories on the Air-bike

15 Slam balls 20#/15

15 Hanging knee raises / hanging straight leg raises / push up position shoulder taps

Row 200 meters or 12 calories on the Air-bike

12 Slam balls 20#/15

12 Hanging knee raises / hanging straight leg raises / push up position shoulder taps

Row 200 meters or 12 calories on the Air-bike

9 Slam Balls 20#/15

9 Hanging knee raises / hanging straight leg raises / push up position shoulder taps

Blue or RX+: Complete the following for time:

Run 200 meters

15 Hang cleans 115#/80

15 Toes to bar

Run 200 meters

12 Hang cleans 115#/80

12 toes to bar

run 200 meters

9 Hang cleans 115#/80

9 Toes to bar

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