8:30 & 9:30 am ONLY
"Marathon"
2 Rounds for Time:
400 meter Run
26 Hand Release Push-ups
400 meter Run
26 Kettlebell Swings (53/35 lb)
400 meter Run
26 Sit-ups
400 meter Run
26 Deadlifts (75/55 lb)
400 meter Run
26 Air Squats
400 meter Run
26 Box Jumps (24/20 in)
Masters 7:15am
A. 8-10 min of your choice skill practice (TTB, DU...etc)
B. 4 rounds
5 pull-ups/ring rows
10 DB step ups
15 hollow rocks
20 DB Front squats
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi