Fitness

1)    15:00 EMOM rotating between all 3 movements of:

  •             Single or Partner Tire Flips or MB Chest Pass x 2
  •             Muscle-Ups x 2
  •             Wall Walks x 2

2) Complete 10 Rounds AFAP of:

  •             10 OH KB Swings (70/55)
  •             100m Farmer Carry w/ Single KB (70/55)
  •             10 Burpees
  •             100m Farmer Carry w/ Single KB (70/55)

3) 100 Double Unders AFAP

 

Competitors

Make Up a Missed Comp Wod

Or

Complete AFAP:

  • 1000m Row
  • 50 Toes 2 Bar
  • 100 Double Unders

Fundamentals

1) Complete 5 Rounds for Max Reps of:

  • 20s Max Burpees
  • 40s Rest
  • 20s Max Russian KB Swings (53/35)
  • 40s Rest
  • 20s Push-Ups
  • 40s Rest

2) 50 Hollow Rockers

Travelers

  • 50 Double Squat Burpees
  • 50 Prison PushUps

 

Athletes

See board in gym