8:00 Class
Teams of 2
Cumulative Reps for the Following (one person working at a time):
40 DB Squat Cleans
50 Pull-ups
40 DB Push-Press
50 KB Goblet Squats
40 DB Burpees
Then Relay (Buy-in for relay is 10 HSPU)
400m Row
Then Relay (Buy-in for Relay is 20 Jumping Lunges)
40 Double Unders
Then Relay (Buy-in for Relay is 25 Push-ups)
400m Run
9:00 – Open 17.4
AMRAP 13:
55 Deadlifts 225/155#
55 Wall balls 20/14#
55 Calorie Row
55 Handstand Push-ups
Scaled: (Ages 16-54)
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups
Masters 55+:
Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.
Scaled Masters 55+:
Men deadlift 135 lb., throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and push press 45 lb.
