Super Charged Sunday!

Metcon

Tommy V 

For time:

115/75 pound Thruster, 21 reps

15 ft Rope Climb, 12 ascents

115/75 pound Thruster, 15 reps

15 ft Rope Climb, 9 ascents

115/75 pound Thruster, 9 reps

15 ft Rope Climb, 6 ascents

Benchmark 

“Ellen”  

3 Rounds for Time:

20 Burpees

21 Dumbbell Snatches 50/35 pounds, single dumbbell

12 Dumbbell Thrusters 50/35 pounds, dual dumbbells

Inbetweener 

Five rounds for time of:

30 Air Squats

25 Mountain Climbers Ea. 

20 Kettlebell Swings (24/16 kg)

15 Single Arm Kettlebell Rows 

10 Hand Release Push Ups 

5 Ab Wheel Roll Outs 

Rest 2 minutes between Rounds