Fun with friends! Celebrating the upcoming union of Jana and Doug!

 

Skill/Speed:

Perform 4 rounds, 30  seconds work/60 seconds rest, for max reps of:

Wall-Ball Shots (20/14) @ 10′

…then

4 rounds, 15 seconds work/30 seconds rest, for max reps of:

Pull-ups

 

Conditioning:

Complete as many rounds and reps as possible in 7 minutes of:

5 Clean-2-Overhead (135/93)

10 Chest-2-Bar Push-ups*

15 Calories Rowed

 

…rest 3 minutes

 

Complete as many reps as possible in 3 minutes of:

Double Unders

 

…rest 3 minutes

 

Complete as many rounds and reps as possible in 7 minutes of:

5 Handstand Push-ups

10 Kettlebell Swings (53/35)

15 Slammers (12/8)

 

For Scores

 

Mobility:

Lower Body Foam Roll – 2:00

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

 

 

Post scores and experiences to comments