Workout of the Day
In teams of 3, with 1 person at each station, complete as many reps as possible in 12 minutes of:
- Station 1 – Run or Row 250m
- Station 2 – DB Hang C & J x max reps (50/35lb – switch sides every 5 reps)
- Station 3 – Rest
Rest/Walk 3 minutes
In teams of 3, with 1 person at each station, complete as many reps as possible in 12 minutes of:
- Station 1 – Muscle Up x max reps
- Station 2 – Bike or Ski 20/15 Cals
- Station 3 – Rest
Rest/Walk 3 minutes
In teams of 3, with 1 person at each station, complete as many reps as possible in 12 minutes of:
- Station 1 – Farmers Carry x 60m
- Station 2 – Double Under x max reps
- Station 3 – Rest
Score is the total number of DB Hang C& J, Muscle Up, and Double Unders .
Comp Class 8am Downtown
A. 3 Sets
- Supinated Hang 30 seconds
- Alt Cossack Squat w/ Goblet Hold x 8-10
- SA OH Carry x 100ft per
B. 5 Sets
- Strict Ring Muscle Up x 5,4,3,2,1
- HS Walk 30ft between sets
C. Every 2 minutes, for 14 (7 Sets):
- Hang Clean + Front Squat + Split Jerk
-Hold the receiving position in the split for 2 to 3 seconds.