Wednesday March 7

March 6th, 2018

Strength / Skillwork

  • HSPUs
  • Dips
  • Bar Muscle-ups
  • Ring Muscle-ups


Team Relay Race, 2-3 people
1 Rope Climb
8 Box Jumps, 24/20″
8 Wall Balls, 20/14#
8 Burpees
8 Calorie Bike
Score = the time it takes to get the entire team through 1x. Divide the total time by the number of people on a team to get an average. Each team should attempt the relay 4x to get a best time. Rest between attempts

Try to group according to level, but each individual will be Rx, Rx+ or scaled as to their performance dictates.
Rx+ as written, 70/55# KB
Rx: Ground to Standing (3:1), 55/35# KB

Rules: Each team gets 1 rope, 1 box, 1 KB per weight class, 1 MB per weight class and 1 Bike.
One athlete will do the 1st section as fast as possible, stopping after the SDHP. Each teammate begins each exercise as soon as the athlete ahead of them finishes. When each team member has finished the first section (SDHP) the team can go through second section in the same manner. The team can decide who starts at each section. The order can change as desired.


15:00 AMRAP

  • 15 Burpees
  • 15 Calorie Bike