Core Strength:
4 Sets:
5 Dragon flags
15 Hollow Rocks
60m Double KB Front Rack Carry (4x15m, AHAP)
Metcon:
"Betty"
5 Rounds for time:
12 Push-Press (#61/43)
20 Box Jumps
Competitors:
A)
For time:
60 Double Unders
15\10 Strict HSPU
30 Deadlifts (#100\70kg)
45 Lateral burpees over the bar
60 Double Unders
45 Lateral burpees over the bar
30 Deadlifts
15\10 Strict HSPU
60 Double Unders
B)
For Time: (15min time cap)
30/20 Cal bike
10 Bar Muscle-Ups
10 Thrusters (#60/40kg)
400 meter Run
10 Bar Muscle-Ups
10 Thrusters (#70/45)
40 Cal Row
10 Bar Muscle-Ups
10 Thrusters (#80/50)