SEPTEMBER 25, 2019

WEDNESDAY

“300”

10 Rounds for Time

5 Strict C2B Pull Ups/Ring Rows

10 “X” Dumbbell Movement 50/35#

15 Ab Mat Sit Ups

Round 1 – DB Push Press

Round 2 – DB Burpees, no jump

Round 3 – DB Power Cleans

Round 4 – DB Bench Press or DB Push Ups

Round 5 – DB Lunges

Round 6 – DB Front Squats

Round 7 – DB Bent Over Rows

Round 8 – Alternating DB Snatches

Round 9 – DB Deadlifts

Round 10 – DB Thrusters

For each of the 10 rounds, perform 10 repetitions of the corresponding dumbbell movement. For example, in round one, after completing the 5 strict chest-to-bar pull-ups, complete 10 dumbbell push presses, then 15 Banded Ab Mat Sit Ups. The following round complete 5 strict chest-to-bar pull-ups, then 10 dumbbell burpees, then 15 Banded Ab Mat Sit Ups. Continue in this way for all 10 rounds. 35 min cap.