10.16.20

FOTC Workout #3

2 rounds for time of:
20 Box Jump Overs
20 Handstand Push-Ups 20 Box Jump Overs
10 Bar Muscle-Ups
20 Box Jump Overs
20 Ft Handstand Walk 20 Box Jump Overs
10 Ring Muscle-Ups
Time cap: 14 minutes
*Note of tie break times after Box Jump Overs
*Ensure you know your divisions standards

10.13.20

4 Intervals of:

15/12 Cal Row
20 DB Squats (100/70) (1-50/35 each hand)
12/9 Cal AB
20 Wallballs (30/20)

*Rest 3 mins between efforts (Dont Rest Longer)

*Modify to keep Intensity on each Round

*Each Round Capped at 4mins