Tuesday, 11 April

WARM UP

HANDSTAND WALK SKILL WORK 10 min practice

  • Building up to max distance in 3 mins

“GOOD GOLLY MISS MOLLY”

4 Rounds For Time [25 min Time Cap] – Teams of 2

  • 11 Bar Muscle-Ups (cumulative between team)
  • 93 Double Unders (each person)
  • *Beginning at 0:00, every 2 mins each person completes 1 snatch (155/105)
  • **Snatches must be complete for both team members before beginning MU’s or DU’s
  • 30 synchro Burpee Buy Out

***additional work***

PUSH PRESS, build to a heavy single, then….2 sets of max reps @ 80% of heavy single w/ 2 mins of rest in-between

ROW INTERVALS

3 rounds for time, 1:1 work to rest ratio

  • 200m row
  • 400m row
  • 600m row

GRUNT WORK

4 rounds for time

  • 50m farmers carry 70s/50s
  • 100m sled push
    • Rnd 1: 180/140
    • Rnd 2: 135/105
    • Rnd 3: 90/70
    • Rnd 4: 45/35
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