Accumulate 2:00 Hanging from Pull Up Bar
-then-
2 Rounds
10 Right Arm DB Press
10 Left Arm DB Press
20 Air Squats
Strict Press
2×10
then
3 Rep every 3:00 for 12 Minutes
As heavy as possible without cheating or losing form!
5 Rounds
7 Front Squats
11 Bar Facing Burpees
15 Sit Ups
Increase weight each round
FS Weights: 115/85lbs 135/95lbs 155/105lbs 175/115lbs 195/125lbs
The weight on the final bar should not exceed 85% of 1RM. Compare to 7/31/2017.
Row 2k x 2
Rest 3:00
AMRAP 12
21 Deadlift 135/95
15 Wall Balls
9 Bar Facing Burpees
*Athletes will be asked to guess their score prior to the workout. There may or may not be a penalty for bad guesses. (Read: there will absolutely be a penalty)
Cash Out
5 Rounds NFT
45 sec wall sit
10 Tall Box Jumps
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