Fitness
1) 5 Rounds for Max Calories of:
- 30s Row
- 30s Rest
Partner up if needed
2) Complete 10 Rounds AFAP of:*
- 5 Thrusters (115/75)
- 5 Wall Balls (20/14)
- *At the start of workout and EMOM stop and perform 4 c2b Pull-Ups
Competitors
1) Complete AFAP: 75 Reps Back Squat (225/165)
2) Complete AFAP:
- 100 Double Unders
- 30 OH KB Swings (70/53)
- 20 HSPU
- 500m Row
- 20 HSPU
- 30 OH KB Swings (70/53)
- 100 Double Unders
3) Glute Ham Raises: 5 x 10
Fundamentals
1) Teach Wall Balls & Toes 2 Bar Progressions
2) 2 Rounds NFT of:
- Wall Balls x 10
- Toes 2 Bar x 10
3) Complete 5 Rounds AFAP of:
- 300m Row
- 20 Wall Balls
- 10 Toes 2 Bar
- 5 Burpees
- 2:00m Rest Between Rounds
Traveler’s
6 Rounds:
- 1 Half Gasser
- 5 HSPU