Updated: May 1, 2020
DON’T DRINK BLEACH (Comp Class)
In Teams of 4
1600M Run (relay style)
100 DB Snatches 65/50
200 Toes to Rings
300’ Handstand Walk
400 Split Jumps
500 Ab-Mat Sit-ups
800M Sled Pull 135/90 (relay style)
8:30 Class
In Teams of 4
1600M Run (relay style)
100 DB Snatches
200 Toes to Rings
400 Split Jumps
500 Ab-Mat Sit-ups
800M Sled Pull (relay style)
"ON WEDNESDAYS, WE WEAR PINK" 50 Toes to Bar 40 Burpee to Bar (6” reach) 30 Strict Handstand Push Ups 20 Box Jumps (30/24) 10 Rope Climbs (Or 30 Strict Pull Ups) OR 50 Toes to Bar 40 Burpee to Bar (6”
"ON OCTOBER 3rd HE ASKED ME WHAT DAY IT WAS" 4 Sets: (1 Set Every 5 Minutes) Odd Sets: 20/16 Calorie Echo Bike Even Sets: 25/20 Calorie Row STRENGTH Every 2:00 (10:00) 5 Back Squats Start at 60% of 1R
NASTY GIRLS 3 Rounds 50 Air Squats 7 Muscle Ups (scale to 12 Strict Pull-ups) 10 Hang Power Cleans (135/95) STRENGTH 5 Deadlift @ 6/10 RPE 4 Deadlift @ 7/10 RPE 3 Deadlift @ 8/10 RPE 2 Deadlift @ 9/10