up:
4 rounds
Ski 200 m slow
400 m run w 35/25
choose A or B.
A. 4 rounds
3/2 pegboard*
20 alternating db bench 50/35’s**
*if necessary lower the height of the pegboard. If further scaling is necessary then do peg pull-ups. Number of reps will very.
**db’s are held at lockout. Lower one and return it to the top. Then lower the other.
IM30
5 minutes
20 alternating arm devil press
Max mountain climbers
Rest 2 min
5 minutes
60 mountain climbers
Max alternating arm devil press
Rest 2 min
20 alternating devil press
60 mountain climbers
C. Class
Teams of 3!
450 cal assault bike
Before rotating back to the bike you must complete any one of the following:
5 muscle ups bar or ring
10 ghd sit-ups
15 wallballs
20 pull-ups