140520 ~ Aerobic Capacity Tuesday

4 Days Left....please Donate Today!!  If you have burpees....this is our last chance to buy your way out!

http://my.e2rm.com/TeamPage.aspx?teamID=500720&langPref=en-CA

Strength:

Bench Press

12 min to find 3RM

Aerobic Capacity:

EMOM x 12 min alternating

a.12 Calorie Row

b.12 Burpees

c. 12 Box Jumps (24/20")

d. 50 DU's

Conditioning:

Complete 4 Rounds For Time:

15 min Cap

10 Pistols

10 Ring Dips

10 C&J (175/115#)

Cash Out:

Complete 3 Rnds

10 Hollow Rocks Rolls

10 Hollow Rocks

ME Hollow Rock Hold

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