3 Rounds For Time:
24/17 Cal Row
21 Wall Balls 20/14
18 Alternating Dumbbell Snatch 50/35
15 Lateral Burpee Over Erg
*Substitute Barbell for Erg if there are not enough rowers.
15 GHD Back Extensions...
12 Minutes to find a max height box jump
Complete 3 Rounds For Time:
12 Push Press 95/65
12 Box Jumps 24/20
12 Alternating Reverse Barbell Lunges 95/65
Rest 3 Minutes
Repeat Another 3...
In teams of 2, complete for time:
800M Run Together
Synchro Deadlifts 205/145
30 T2B After Each Set Shared (3 Sets)
1600M Row Shared
*Deadlift must contact floor at same...
Gymnastic Goat Work! (12MIN)
Dedicated time for mechanics and controlled movement patterns.
Any of the below listed:
-Bar/Ring Muscle Ups
Complete as many rounds as possible in 7 minutes:
6 Reps of Chosen...