05252019

Warm up: 

3 sets of 12 synchro burpees

A. 

Teams of 2 M/M and F/F

3×4 minute(no rest in between)

1 athlete Row 600 m

1 athlete Assault bike 1200 m

R1: Max HSW/R2: Legless Rope Climbs/ R3: Synchro wallballs

B. (a version of this will be available for class and scaled teams)

40 synchro chest to bar M/F pair 1

20 synchro squat clean thrusters 135/95 M/F Pair 2

20 synchro squat clean thrusters 135/95 M/F Pair 1

20 synchro squat clean thrusters 185/125 M/F Pair 2

20 synchro squat clean thrusters 185/125 M/F Pair 1

40 synchro chest to bar M/F Pair 2

40 muscle ups M/F/M/F

C. Solo: find a 7 rm ohs from the floor no time limit

Friday, May 24th, 2019 at 11:42 pm / Competitive