Strength& Conditioning
Teams of 3
4 Rounds
A)Simultaneous:
40/32 Cal Bike (Rx+ 50/43)
40/32 Cal Row
* SandBag Front Rack hold
B) Sync x 2
40 Burpee Box Jump Overs 20/20 (Rx+ 50)
Bootcamp
AMRAP 30:
1 Wall Walk
6 Cal Bike
6 Pull Ups/ Ring Rows
9 Cal Ski
9 KB DL
12 T2B/ Leg Raises
12 Goblet Squats
15 Cal Row
15 Double DB Lunge
Extra Credit - Endurance
Sprint WOD
Rx+: 6 Rounds, 2 minutes work, 1 minute rest
400 m Run, max double KB Deadlift 70/53 with remaining time
Rx: 6 Rounds, 2:30 minutes work, 1 minute rest
400 m Run, max double KB Deadlift 70/53 with remaining time
Intermediate: 5 Rounds, 3 minutes work, 1 minute rest
400 m Run, max double KB Deadlift 70/53 with remaining time
Scaled: 5 Rounds, 3:30 work, 1 minutes rest
400 m Run, max double KB Deadlift 53/35 with remaining time
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