150828 ~ Don't Get Caught In the Vortex

Strength:

Every 90s x 12  min

3 Front Squats + 2 Jerks

***Increase weight each round*** 

Conditioning:

"King Pin"

Complete For Time

75 Wall Balls (20/50)

50 KBS (70/50#)

25 T2B

***EMOM 3 Thrusters (95/65#)

Cash Out:

3 Rounds

12 Bicep Curls/Tricep Extensions

12 Heavy Russians

 

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