“Motor Malfunction” by DB
For Time: (40min cap)
1200m Run / Row or 3km Bike
2 Rope Climbs 15′ MRX 1 to 15′ / 2 to 10′
50 Russian Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12
1000m Run / Row or 2.5km Bike
2 Rope Climbs 15′ MRX 1 to 15′ / 2 to 10′
50 WallBall Shots 20/14 to 10/9′ RX+11/10 MRX 20/10 to 9′
800m Run / Row or 2km Bike
2 Rope Climbs 15′ MRX 1 to 15′ / 2 to 10′
25 Russian Kettlebell Swings
400m Run / Row or 1km Bike
1 Rope Climb 15′ MRX 1 to 10′
25 WallBall Shots
200m Run / Row or 0.5km Bike
1 Rope Climb 15′ MRX 1 to 10′
10 Russian Kettlebell Swings
100m Run / Row or 0.2km Bike
1 Rope Climb 15′ MRX 1 to 10′
10 WallBall Shots
Core Development
10 Evil Wheels
15 Barbell Sit-Up to Press
20 Hip Extensions
25 GHD Sit-Ups
30 Butterfly ab-mat Sit-ups
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FREE Nutrition Class
Saturday, November 19th @ 10AM
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