4 X 4
Alternating EMOM x 16 (4 Rounds): A) 7 Wallballs (20/14) + 3 Bar Muscle-Ups (or 7 CTB Pull-Ups) B) 15 Box Jumps (24/20) C) 7 Power Snatches + 7 OHS (95/65) D) 15/12 Calorie Row
Colby nonchalantly approaches the final two obstacles...not a big thing...just another day in the life...
“Elf on the Shelf” 8 rounds 2 rope climbs 20 deadlifts 155/115 100ft single DB OH lunge 50/35 -rest 3 mins- 1,000m row 40 HSPU 1,000m row...
“MINIONS ASSEMBLE” 4 sets 12 GHD Sit Ups (Or V-Ups) 6 Bar Muscle Ups (Or 12 Chest to Bar) 6 Squat Snatch (135/95) 12 GHD Sit Ups...
“LIGHTBULB!” 15:00 AMRAP 1-2-3-4-5-6. . . 50’ Shuttle Run(s) Wall Walk(s) STRENGTH 12 min EMOM Odd min- :30 sec plank Even min...