December 28, 2016

BEFORE AND AFTER RP DIET CHALLENGE, I THINK THE RESULTS SPEAK FOR THEMSELVES!!

GET SIGNED UP!!

(WOD)

A) COMPLETE 3 SETS:

:30 AD @ Max Effort

…Rest to Full Recovery…

B) AMRAP 9 MINS:

3,6,9,12,15,18, etc…

Thrusters (95/65)

Pull-ups

NO Push-up Burpees

(SUPPLEMENTAL)

A) EMOM 20 MINS:

Odd: 5 HSPU + 5 Toes to Bar

Even: 10 Pistol Squats

(BURN)

AMRAP 1 MIN: Row

AMRAP 1 MIN: Slam Balls

AMRAP 1 MIN: Air Dyne for Calories

AMRAP 1 MIN: Double Unders

…Rest 1 Min…

**3-5 Sets**