Saturday, April 13 2024

Run/Row 600m or 1.5k Bike

E4MOM x 12min (score is slowest time of the 3)

“Peppermint Patty Cake” by DB

For Time: (22min cap)

Buy-in

52 Patty Cake Burpees (clap Overhead)

Then 4 Rounds

4 Chest to Bar RX+ Bar Muscle Ups MRX Pull-Ups

13 WallBall Sit-Ups 20/14 RX+GHD with WB MRX20/10lbs

Cash-out

73 Peppermint Patty Swings (Greek) 24/16kgs RX+32/24 MRX 20/12kgs

Core & Guns Development

-13 Barbell Rows

-13 Reverse Rower Tucks

-13 Barbell Curls

-13 Left Side Twisting WallBall Throws

-13 DB Hammer Curls

-13 Right Side Twisting WallBall Throws

-13 Plate Hammer Curls

**Repeat Backwards**

Running & Endurance

5 x 200m run, rest 30 seconds between efforts

4 x 400m run, rest 1 minute between efforts

3 x 600m run, rest 1:30 between efforts

2 x 800m run, rest 2 minutes

1 x 1000m run