201112

Good evening Root Down..it’s been a solid week! Everyone is sore. Let’s work it out!

201112

Skill

Roll-out Session (10 Minutes)

MetCon

3:00 AMRAP

- 8 Cal Bike/10 Cal Row

- 12 Dumbell Presses (45/35)

Rest 2:00

3:00 AMRAP

- 8 Hang Cleans (95/75)

- 8 Over the Bar Burpees

Rest 2:00

3:00 AMRAP

- 10 Plate Ground to Overhead (45/35)

- 8 Over the Bar Burpees

- 6 Ring Dips/12 Box Dips

Rest 2:00

3:00 AMRAP

- 14 Mountain Climbers

- 7 Pull-ups/12 Ring Rows

Score will be 4 scores (rounds and reps for each AMRAP). See you all tomorrow! DOWORK!