Thursday 3.19.15

Buy In: Band shoulder complex

Shoulder Press: 2x5@55,2x5@65,1xMax reps@75%

"Bangkok Spicy"

Complete 21-15-9 reps of:

Thrusters (65/95)

Row for cals

Rest exactly 3 minutes

Burpees

Wall Balls

Rest exactly 3 minutes

KB Swings (70/44)and Box Jumps

This will go off in heats every 8 minutes (at the longest. put the fastest people in the first heat. If you fail to complete the couplet in 8 minutes, you are required to stop and begin the next couplet at 11 minutes.

Record total time.

 

Mike Alley