8:30 & 9:30 am classes only
4 rounds for time
Run 400m
30 Kb swings @ 53#/35#
20 Toes to bar
10 burpee box-jump overs 24"/20"
Extra credit
Echo bike
1 minute @ consistent effort
rest walk 1 minute
x4-6 sets
+
DB bicep curl x15-18 reps
Banded tricep pushdown x30 reps
x3 sets
Masters
4 rounds for time
Row 400m
20 DB goblet reverse lunges (10/leg)
25 abmat sit-ups
20 SA DB alt snatches
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe