Week of 12.5-12.9.16

Monday//

1 Min Sandbag Over the Shoulder 100/80

1 Min Wall Balls 30/20

2 Min SBOTS

2 Min WB

3 Min SBOTS

3 Min WB

100 burpee penalty for asking what SBOTS or WB's are.

Tuesday// 

For time:  

Run 400m

40 Air Squats

Run 400m

40 Push Ups

Run 400m

20 Air Squats

Run 400m

20 Push Ups

Run 400m

10 Air Squats

Run 400m

10 Push Ups

Wednesday// 

7 Rounds for time

Run 100m

20 Box Jump

5 Hang Squat Snatch

Thursday// 

weightlifting  

1rn push press

push press 3-3-3-3-3

Friday// 

20 Min AMRAP

5 Pull Up

10 Burpee

15 Sit Up

Mark your calendars for the HCF Christmas party/potluck on December 17! Mmore info torvt