Wednesday

[OPEN + PERFORMANCE]

For Time:

50 Sit-ups

40 Double Unders

30 Wallball-(20/14-10/9)

20 Burpees

 

Directly Into…..

 

50 Toe to Bar 

40 Double Unders

30 Wallball- (20/14)-(10/9)

20 Burpees

 

Directly Into…..

 

50 Sit-Ups

40 Double Unders

30 Wallball- (20/14)-(10/9)

20 Burpees 

 

[FITNESS] 

For Time:

50 Sit-ups

80 Single Unders

30 Wallball-(14/10-1/9)

20 Burpees

 

Directly Into…..

 

50 Knees to Chest

80 Single Unders

30 Wallball- (14/10)-(10/9)

20 Burpees

 

Directly Into…..

 

50 Sit-Ups

80 Single Unders

30 Wallball- (14/10)-(10/9)

20 Burpees 

 

Open Prep Extra Credit:

 

“Dumbbell Skills”

2 Rounds

For Quality

10 Single Arm Dumbbell Hang Clean and Jerk Right Side

20’ Overhead Walking Lunge Right Side

10 Single Arm Dumbbell Hang Clean and Jerk Left Side

20’ Overhead Walking Lunge Left Side