“Body Wars” Tabata 20s on/10s off x 8 movt Air squats Mountain Climbers Push Ups KB Swings Battle Ropes
“Making Muscles” 1:00 per station x 5 MU Transitions OH Lunges (barbell) Wtd Center Plank (25/15)
“Cal Crazy” 3 RFT 15 Cal Row 15 Slam Balls 15 Pull Ups
“May the Open be ever in our favor” 8 min AMRAP 3, 6, 9,… Power Clean & Jerk Box Jumps
“Toss Up” 21-18-15-12-9-6-3 Wall Balls Sit Ups 20 DUs between each set
“Mixey Matchey” 14 min EMOM ODD: 8 Burpee Box Jumps EVEN: 6 Pull Up-Toe to Bar
“High Flyin’” 16 min AMRAP 3 Rope Climbs 5 HSPU 7 GHD Sit ups 9 Squat Jumps
“Push It” Buy in: 500 m row 2-4-6-8-10 Deadlifts Push Ups Cash out: 500 m row
“Slam It” 5 RFT 9 slam balls (20/15) 6 Toes to Bar 3 Hang Power Snatch (115/75)
“# It” 10 DB Front Squats (35/25) 20 DB Press 30 DB Russian Twists 40 DB Lunges 30 DB Russian Twists 20 DB Press 10 DB Front Squats 200 m Run between each
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