Sunday, March 23
March 22, 2014
Tuesday, March 25
March 24, 2014


3 Rounds of
10 Spider Lunges
20 Jumping Jacks
10 Alt Samson Lunges
10 Alt T Push-Ups

Met-Con 1
16 minute EMOM, alternating between:
A) 10 Burpees
B) 10 Ball Slams

Met-Con 2
8 min AMRAP of
8 Single DB Hang Clean – Left Arm
8 Single DB Alt Renegade Rows (4 per side)
8 Single DB Hang Clean – Right Arm
8 Single DB Alt Renegade Rows (4 per side)
– Renegade Row = push-up + row; to alternate switch DB to other side, and then perform another push-up + row
– Use one DB (RX’d weight = M: 1/4 bw, W 1/6 BW).


  1. Abbey S says:

    Well that’s an attractive photo.

  2. Phil G says:

    It’s also not one of the movements today…

  3. Julia says:

    I definitely misread the whiteboard and thought it was 10min of burpees + slamballs until we got to minute 8 (great! time to sprint for home!) and someone yelled, HALFWAY! So that was a rude awakening. Good one nonetheless. Nice partnering up with Catherine (sp?), who was hanging tough on those burpees!