RAP SHEET
With constant motion and slowly: 21 single-arm dumbbell rows, each arm 9 ring dips (deep and strict) 30 squats 15 single-arm dumbbell rows, each arm 12 ring dips 30 squats 9 single-arm dumbbell rows, each arm 15 ring dips 30 squats Men: 50-lb. dumbbell Women: 35-lb. dumbbell
****Not for Time; for quality movement, constant motion
BIG BIRD AMRAP 10 Minutes 5 L Pull-ups OR 5 Pull-ups + 5 Knee-ups 3 Wall -Ups OR 25ft Handstand Walk Strength Power Snatch
SESAME STREET 25/20 Calorie Echo Bike OR 500/400m Row -into- 42-30-18 Wall Balls (20/14) V Ups OR GHD Sit-ups -into- 25/20 Calorie Echo Bike OR 500/400m Row Strength Deep in the hole Front Squats
Western Kentucky Teams of 2 4 rounds 400m run together 8-6-4-2 rope climbs 3 rounds 30 Wallballs 30/20 30 clean and jerks 135/95 2 rounds 40 cal bike 40 GHD 40 Pull-ups