Tuesday 120124

Competition A
Description:3 rounds of:
2 Rope Climbs
4 Muscle-ups
8 Ring Dips
200 m Run

This is not a timed workout.

Competition B
Dirty Thirty
Description:For Time:
30 Squats 135 lbs
30 Box Jump (24 in.)s
30 Toes-to-Bars
30 Burpees
30 Pull-ups
30 Wall Balls

Rest 5:00

Complete 2 x 400m (resting time equals 400 m run time)

Post total time.

Fitness/Performance A
Description:4 rounds of:
6 Push Presses (increase in weight each set)
Rest 90 seconds
20 Dumbbell Walking Lunges
Rest 90 seconds

This is not a timed workout.

Fitness/Performance B
Description:4 rounds for time of:
400 m Run
15 Kettlebell Goblet Squats

PIck a heavy and challenging KB. This is meant to be a heavy lift plus a run so push yourself.

Post total time.