27
Oct
Days go by
In teams of 2:
12 1-minute Rounds:
100m Run
7 T2B
Remaining time: D-ball over the shoulder or Slam-balls
L1: 120/100
L2: 100/80
L3: 100/80 or Slamball: 35/25
L4: Slamball: 25/15
Goal= D-balls or Slam-balls across 12 rounds
(3-min Rest)
15-min AMRAP
400m Run
30 Ab-mat Sit-ups
15 Deadlifts
Teams of 2: work side by side with one another before moving to the next exercise.
L1: 250/175, GHD Sit-ups
L2: 185/135, Weighted Ab-mat Situps (14/12)
L3: 155/105, Ab-mat Sit-ups
L4: KB DL (Heavier than normal), Ab-mat Sit-ups
(2-min Rest)
Within 4-mins
Max S2OH
Switch every 30-seconds
L1: 135/95
L2: 115/85
L3: 105/75
L4: DB Shoulder to OH