Wednesday, June 20, 2018

Wednesday, June 20, 2018

*We will be taking a 1 week break from our HSPU waves and re-testing our max capacity set next Wednesday, June 27.


Take 15:00 to build to a 3-rep heavy


"Last Man Standing"

AMRAP in 20:00

60 Double Unders

30 Jump Switch Lunges

15 Deadlift @ 60% of your 3 -rep from today



@ 0:00 - "Double Pyramid Helen"

1200m Run (together)

63 KBS (divided)

36 Pull Ups (divided)

800m Run

42 KBS

24 Pull Ups

400m Run

21 KBS

12 Pull Ups

*22:00 time cap

@ 30:00 - AMRAP in 10:00

35 Double Unders (both teammates, can work at the same time)

12 Synchro Thrusters (75/55)

6 Burpee Box Jump Overs ( 3 & 3)

@ 45:00 - AMRAP in 5:00

Bike Cals


*Anyway you want

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