8 minute AMRAP

5 Burpees

10 wall balls

* after each round switch* - this is meant to be a sprint

1904004 617072911696941 192207712 n

 

3 Rounds ( 1 minute per station /30 sec rest after each station)

Wall Balls (20/14)
Push Press (75/53)
Slam Balls (20/10
Calorie Row
 
1897788 578141112276938 2220500 n

Helen

(15 min time cap)

3 Rounds

400 meter run

21 KB Swings (53/35)

12 pull ups

 

1904005 577708412320208 980986498 n

AFAP

50 Air Squats

40 Weighted Situps (45/25)

30 push ups

20 pull ups

10 burpees

1798790 576138732477176 1101668335 n

12.3

18 minute AMRAP

15 box jumps (24/20)

12 push press

9 toes to bar

RX 115/75

INT 105/63

NOV 95/53

1621876 575918965832486 157488929 n

15 Min time cap

 

80 slam balls

team runs 400 meters with slam ball and heavy kettlebell

80 KB Swings

team runs 400 meters with slam ball and heavy kettlebell

 

ADV 60+/ 53

INT 53/35

NOV 35/25

 
1900167 574939269263789 1284327322 n