Get comfortable in the receiving position of the clean!!!
7min row for max calories:
In teams of 2-4 row for max calories in 7 min. Alternate rowers every 15 cals
3 rounds for time:
15 DB Hang squat clean to thruster
15 Ring dips
30 Double unders
*20 min time limit
*DB/KB weight is up to you. It should be heavy enough to make 15 unbroken each round touch. think (45/35)
** If you are able to, set the rings high so you have to perform a muscle up to do your dips
Remember to get your tshirt/hoodie orders in by next Friday. Dont forget to PAY!!! Click the events page to order! Pullovers now available, picture isnt working but ill get it on the website tomorrow.
Double unders are as easy as air squats. Really. Air squats are the worst!
This is by fitness Lonnies best production! A must watch