12/19/2014

-1 Rope ascent @15’

-24 Double unders

-24 Calorie row

-24 Toes to bar

-1 Rope ascent @15’

-12 Dumbbell KB swings right into 12 alternating dumbbell snatches @50/40

-1 Rope ascent @15’
-24 Squat cleans @135/105

-1 Rope ascent @15’

-12 Alternating dumbbell snatches right into 12 dumbbell KB swings @50/40

-1 Rope ascent @15’

-24 Deadlifts @135/105

-1 Rope ascent @15’

-24 Toes to bar

-24 Calorie row

-24 Double unders

-1 Rope ascent @15’

* 24 minute countdown time cap. The more time left the better…more on that later… to be continued.

*Use single dumbbell and hold the top like a kettlebell to complete Russian swings above.

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top