Friday 24.11.2017


Scaled) "Voorhees"

AMRAP 13:00

55 Burpees

55 Pull-ups

55/40 Calorie Row

55 Dumbell Strict Press 30/20

Rx) "Voorhees"

AMRAP 13:00

55 Burpees

55 Pull ups

55/40 Calorie Row

55 Handstand Pushups

Comp) 1) "Voorhees"

AMRAP 13:00

55 Bar Facing Burpees

55 Pull-ups

55 Calorie Row

55 Kipping Handstand Pushups

2) Gymnastics (quality over Quantity)

0:00-5:00, 7/5 Calorie Assault Bike

2 Wall Walks

5:00-10:00, 4 Pausing Inverted Rows

:20sec Rings Support Hold

15:00-20:00, :20sec L-Sit Hold

15 AbMat Sit-ups


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