Congrats to “The Troop” for winning 3rd Place in their bracket at the KO in the OK! Fun times with fun people!

 

Conditioning:

“This is a lot”

2-minutes of:

Max Calories Biked

 

…rest 3:00, then…

15 Wall-Ball Shots (20/14) @ (10/9′)

10 Overhead Lunges (20/14)

25 Wall-Ball Shots

10 Overhead Lunges

15 Wall-Ball Shots

10 Overhead Lunges

 

…rest 3:00, then…

2 rounds of:

5 Ground-2-Overhead (135/93)

10 Burpees-Over-Bar

10 Dumbbell Goblet Squats (50/35)

50 Double Unders

 

…rest 3:00, then…

3-minutes of:

Max Calories Rowed

 

For time and total calories

Flexibility/Mobility:

Quad smash – 1:30/leg

Overhead Distraction w/ External Rotation – 1:30/side

Couch Stretch – 1:30/side

 

 

Post time, calories, and experiences to comments