Buy In: Beep Test for 10 minutes. Even if you don't "make it" continue running the entire time
In 20 minutes complete as many rounds as possible of:
Run 200 meters
5 Burpee Pullups ( if you happen to be scaling do a burpee, then a jumping pullup. No bands today)
Group buy in- Run Southern Star loop.
Mobility: 5 minutes Band Freestyle
Team 2K Row. (set up the rowers outdoors if conditions are nice).
Each team member will row 500 meters, 4 times in rotating order. Teams of 3 or 4. Preset the rower for the total distance a team will row. (ex. a team of 3 will row 6000 total meters, a team of 4 will row 8000 meters). Enjoy!
Post team time to comments.
Buy In: as a group- 10 reps- strict pullups, strict ring dips, ghd sit-ups, wall balls, push ups
Mobility: squat prep 5 minutes
Squat Clean EMOM 2 reps@75% 12 minutes
Then: "Double Grace"
complete 60 reps for time of Clean and Jerk. Women's weight 63#, Men's weight 95#.
Time cap is 7 minutes.
Group buy in: Turf work- 20 meters bear crawls, robster craws, cartwheels (each side), burpee broad jumps, walking spider man lunges
Squat: Every 2 minutes on the 2 minutes complete 8 squats@70%.8 minutes total.32 reps total.Clear as mud?
5 attempts: med ball keg toss on getBUILT "Billboard" Mural. Max height. Back faces the wall, squat down and heave the ball in the air (Highland Games style). Rep does not count if you do not hit the wall (duh). Note your highest point of contact with the mural.
5 attempts: Broad Jump for distance
5 down and back sled drags. 45 pounds women, 90 pounds men. Go hard and fast. (She never said that).
60 meters strength axle.
200 meter-ish loaded run. Women carry 20# med ball, men carry sandbag. Start at the big gate and run to the tracks. Walk back.