SATURDAY

In teams of 3:

12 Total Rounds of

5 Box Jumps (24"/30")
10 Ring Push-ups
15 Med Ball Sit-ups (14/20)

*Each teammate will complete a full round before the next team member begins working. There will be 3 positions for this workout. Position A will be resting. Position B will be holding a plate above their head (45/25) the entire time Position C is working through their round of work. Each team member will continuously cycle through each position until 12 Total Rounds of work have been completed. If Position B has to lower the plate below the top of their head, Position C must stop working until the plate is back in position above the head. For the Med Ball Sit-ups, the Med Ball must touch the floor behind your head in the down position, and the center of the Med Ball must pass between your knees in the up position.

WEDNESDAY

Today, the only exercise you do “For Time” will be the Rowing.

500m Row (Try to get on the board!)

Then

3 Rounds NOT For Time:

Max Ring Push-ups
Max Toes2Bar

Then

250m Row

*The Ring Push-ups, and Toes2Bar will have AT LEAST 60 seconds of rest between exercises. If you cannot do Ring Push-ups, you will perform a set of normal Push-ups, or the hardest style of Push-up you can safely manage. If you cannot so Toes2Bar, you will perform the highest hanging leg raise you can manage. For the Rowing: Get on the board!!!