Saturday, December 22, 2018

Performance
.
A. In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 16 minutes of:
9/6 Calories of Assault Bike
12 KB Swings, 70#/53#
18 Wall Balls, 30#/20#
.
Rest until the running clock reaches 18:00, and then…
.
B. In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 16 minutes of:
6 Bar Muscle Ups
12 Ski Erg
18 Goblet Squats, 70#/53#
.
Intermediate
.
A. In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 16 minutes of:
9/6 Cal Assault Bike
12 KB Swings, 53#/35#
18 Wall Balls, 20#/14#
.
Rest until the running clock reaches 18:00, and then…
.
B. In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 16 minutes of:
9/6 Strict Pull Ups
12/10 cal Ski Erg
18 Goblet Squats, 53#/35#
.
Fitness
.
A. In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 16 minutes of:
9/6 Calories of Assault Bike
12 Russian KB Swings, 35#/26#
18 Wall Balls, 14#/10#
.
Rest until the running clock reaches 18:00, and then…
.
B. In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 16 minutes of:
9/6 cal ski erg
12 Ring Rows
18 Goblet Squats, 35#/26#
.

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