4 rounds For Time:
- 8 Devils Press
- 50 double-unders
- 8 DB Thrusters
- 50 double-unders
After completion, 1 mile run
10 rounds for time:
- 10 GHD situps
- 5 power snatch (155)
4 rounds have to be singles
6 rounds have to be touch & go
2 rounds: 5:00 at each
- Max Calorie Row
- Max Calorie Bike
- Max Calorie Run
8 sets: Every 2:00
- 30ft Unbroken handstand walk
- 20 Chest to Bar Pull-ups
After completion, 1:00 max calorie Row
60-50-40-30-20-10
- Calorie run
- Calorie bike
Every 4:00 60% of max reps unbroken strict handstand push-push. Mine was 12 reps
Inverted “Tommy V”
For Time:
- 210’ handstand walk
- 12 rope climbs
- 150’ handstand walk
- 9 rope climbs
- 90’ handstand walk
- 6 rope climbs
Tags:
elijah muhammad
inspirational
quotes
