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.


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