October 15, 2019 – Live. Perform. Compete

October 15, 2019 – Live. Perform. Compete

Live

A.

AMRAP15
20/15 cal Row
15 Hanging Knee Raise
10 Box Jump Over @ 24/20"

–Rest 45s between rounds–Scoring: Reps (higher is better)

B.

AMRAP15
400m Run
20 Wall Balls @ 8/4kg
10/7 Hand Release Pushups

–Rest 45s between sets–Scoring: Reps (higher is better)

Perform

A.

AMRAP15
20/15 cal Row
15/10 T2B
10 Box Jump Over @ 24/20"

–Rest 45s between rounds–Scoring: Reps (higher is better)

B.

AMRAP15
400m Run
20 Wall Balls @ 20/14lbs
15/10 Hand Release Pushups

–Rest 45s between sets–Scoring: Reps (higher is better)

Compete

A.

AMRAP15
20/15 cal Row
15/12 T2B
10 Box Jump Over @ 24/20"

–Rest 45s between rounds–Scoring: Reps (higher is better)

B.

AMRAP15
400m Run
20 Wall Balls @ 20/14lbs
15/12 Hand Release Pushups

–Rest 45s between sets–Scoring: Reps (higher is better)

C. Alternating Sets: GHD Sit-Up, D-Ball Carry

3 sets of:
C1. 10-15 GHD Sit-UpsRest 30 secondsC2. D-Ball Carry 200 feetRest 1 minute

D.

Side Star Plank Hold
– 3 sets of for 30 seconds
Rest 30 seconds between sets

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