A) Every 4 Minutes x 3 rounds:
10 Wall Balls, 12#/10#
10 Empty Bar Deadlifts, 20”
B) 4 Rounds:
4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
6/6 Kettlebell Windmill
40 Calorie Bike
20 Overhead Squats
AX: 75#/55#. Front Squat
AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+ – Competitive athletes that want a little more dose of the good stuff.
Run: this station should not take more than 10 minutes to complete scale as needed.
Row: this station should not take more than 5 minutes to complete scale as needed.
Overhead Squats: you should be able to complete all repetitions in sets of 5 or more.
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