3 Rounds for Time
Strength Snatch 10×1+5 Post your scores to the Whiteboard. Workout of the Day 3 RFT 15 CTB pullups (ct = 5 bar Or ring MU) 15 hip extension (ct = 8 glute ham raise
16.4
Workout of the Day WORKOUT 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw
16.4
Workout of the Day WORKOUT 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw
Open 16.4
Workout of the Day WORKOUT 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw
For Time
Warmup 400m row 10 push-ups 10 squats 10 sit-ups 5 strict pull-ups 5 kipping/butterfly pull-ups Post your scores to the Whiteboard. Workout of the Day 1k row 5 rope climbs 25 db thrusters (35/25)
10min AMRAP
Warmup 2 min jump rope 10 passthroughs 30 sec handstand hold USAW snatch Post your scores to the Whiteboard. Workout of the Day 10 min AMRAP 30 sec handstand hold (CT-25 ft. handstand walk)
3 Rounds for Time
Warmup 3 rounds: 20 cal row 10 push-ups 10 kb swings Post your scores to the Whiteboard. Workout of the Day 3 rounds for time: 50 ft. farmers’ carry (45/35 db) (CT-2/1.5 kb) 15
3 Rounds for Time
Warmup 400m run 10 passthroughs 30 sec handstand hold 5 strict pull-ups 5 kipping/butterfly pull-ups Post your scores to the Whiteboard. Workout of the Day 800m run buy in 3 rounds for time: 10