Record Board Day
1K Row
After cooldown or vomit
For completion (Not For Time)
4Rds
50 DU
15 GHD Situps (mod with Weighted AB mats)
Record Board Day
1K Row
After cooldown or vomit
For completion (Not For Time)
4Rds
50 DU
15 GHD Situps (mod with Weighted AB mats)
On a 20min clock:
7RFT:
6 Deadlifts (225/155)
8 Burpee over Bar
14/12 Cal AB
At the 15min Mark complete:
50 Handstand Push ups
*Modify as Needed
Reminder: Next Monday we will be doing Murph, doors open at 9am clock starts approx. 9:30am
15min AMRAP:
100m Run
5 Pull ups
10 Push Ups
15 Wallballs (20/14)
*Modify as Needed
*Feel Free to Wear a Vest
8min AMRAP: (With a Partner)
3 Strict HSPU
6 Squat Cleans (135/95)
Rest 2mins
8min AMRAP: (With a Partner)
6 HSPU
3 Squat Cleans (185/125)
*Partners Alt rounds
*Modify as Needed
10RFT:
10/8 Cal AB
3 MU
*18min Cap
**Modify 6 of Hardest Pullups for MU Mod