Workout of the Day
In teams of 2, with only 1 person working at a time (except for the DB Hang C&J) complete as many rounds and reps as possible in 30 minutes of:
- 500m Medball Relay (250m each)
- Wallball x 40 (20/14lbs to 10/9′ target)
- Synchro SA DB Hang C & J x 30 (50/35lbs per)
- Muscle Up x 20 OR Burpee Pull Up x 20
- Double Under x 100 OR Single Under x 200
Comp Class at 8am Downtown
A. 3 Sets
- SA KB Front Rack & OH Carry x 100ft per
- Alt 3pt Bridge x 10
B. 4 Sets for Quality
- B1: Ring Support Hold w/ RTO x 10-15 seconds + 1 Slow Negative to Bottom of Dip Hold for 2-3 seconds
- B2: Roll to Candlestick x 3-4
C. In teams of 2, complete 3 Rounds each of:
- Partner A – Bear Hug SB Hold OR Double KB Front Rack Hold
- Partner B – Run or Row 250m
-switch when Partner B has completed the distance.
