9 Rounds for time of:
7 Squat Cleans, 185#
8 Burpee Box Jumps, 36″
In honor of Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, was killed on September 7, 2008
To learn more about Ship click here
6 rounds for time:
500m row
100 single Unders
400m run
15 Burpees
Row 250 meters slow
Rest 30 seconds
Row 250 hard
then, 3 rounds of:
7 ring rows
7 push ups
7 super mans
7 dips
Spend 10 minutes working on the muscle up with your coach. Start with banded or floor transitions and build the skill based on your individual level.
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders
*9 Foot Target*
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
Scale to do at least 2 rounds. For muscle ups, scale to 14 pull ups & 14 dips. Choose a wall ball weight that you can do 50 unbroken reps with when you’re fresh. Double Unders should take no more than 2 minutes.
Row 250 meters slow
Rest 30 seconds
Row 250 hard
then, 3 rounds of:
7 ring rows
7 push ups
7 super mans
7 dips
Spend 10 minutes working on the pull up with your coach. Start with banded or floor pulls and build the skill based on your individual level.
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders
*9 Foot Target*
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
Scale to do at least 2 rounds. For muscle ups, scale to 14 pull ups & 14 dips. Choose a wall ball weight that you can do 50 unbroken reps with when you’re fresh. Double Unders should take no more than 2 minutes.
