
Nutrition Challenge Benchmark Today!! The Challenge officially begins on Monday. For full details on the challenge check out our recent post on Instagram or email in at [email protected]
Warm-up
400m Run
-Then-
2 Rounds
30s Work| 10s Rest
Butt kickers*
Samson stretch
Scap push ups
Air squats
*Round 2 – high knees
WOD
At 0:00- 12:00
1 Mile Run for Time
At 12:00- 24:00
Work up to a 2 rep Front Squat
At 24:00- 34:00
AMRAP
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Squats
Run Subs = 2k Row or 3 Mile Bike
Extra Work
Work The Following Into Your Warm-Up
2 Rounds
10 – Handstand Scap Push Up
10 – Shoulder Taps Per Side*
5 – Slow and Controlled Wall Climbs
*Facing the wall if able
Then
15:00 EMOM
-100’ Handstand Walk
-3 Pull-Overs*
-Rest
*Scale Pull-Overs to 7 Strict Pull-Ups with a 2 second pause at the top
ADV – 150’ HSW – 5 Pull- Overs