Grab a bar (men’s or women’s respectively)
-5 lunges with the bar in the back squat position on each leg (10 total)
then
-5 Push Press
Repeat for 400m
If the bar touches the ground at any point you stop and do 20 burpees.
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Five rounds for time of:
400 meter run
Overhead squat (95/65), 15 reps
Post total time.
BtW median – 16 mins 20 secs
3 rounds of:
Burpees
Power snatch (75/45)
Box jump, 24″ box
Thrusters (75/45)
Pull-ups
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
21-15-9 reps for time of:
Front squat, 95/65 lb
Burpee
Pull-up
BtW median: 9:26