Nate
Complete as many rounds as possible in 20 minutes of:
2 muscle-ups (or sub 4 pull-ups and 4 dips)
4 handstand push-ups
8 kettlebell swings (2/1.5)
OR
Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
Endurance: Shuttle sprints
1 shuttle sprint every minute for 7 minutes
WOD- For time:
50 pull-ups
50 sit-ups
50 push-ups
50 front squats (75/45)
50 hang cleans (75/45)
50 push press (75/45)
50 double-unders
Mobility: Hang position
Endurance WOD (1pt)
7 minute “Indian Run”
WOD (3pts)
3 RFT:
21 wall balls (20/14)
14 handstand push-ups
7 deadlifts (275/155)
Mobility (1pt)
Pistol archetype
1 additional point for sub 12:00 minutes as prescribed.
Endurance WOD (1 pt):
5 rounds:
Run 30m @ 75% speed, 40m @ full sprint
Recover: slow jog back to starting line
WOD (3 pts):
AMRAP in 8 min:
5 hang power snatch, 95/55
10 Over-bar burpees
If you beat 7 rounds (Mr. H’s result), you get an extra point.
4 RFT:
Run 400m
50 squats
Ten rounds for distance:
Run 20 seconds
Rest 40 seconds
