1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 Push-ups
15 Air Squats
STATION 2
AMRAP
10 Ring Rows
20 Mountain Climbers
STATION 3
AMRAP
10 Plate Ground 2 OH
30 Russian Twists
STATION 4
AMRAP
10 Plate OH Lunges
40 Single Unders
3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
50-35-20
Wallballs*
pull-ups*
Every break of the wallball perform 30 air squats. Choose your weight wisely.
Every break of the pull-ups perform a 400m run. If you do not have pull-ups, what are you waiting for! If you need help getting your first pull-up, have a conversation with your coach about how we can make you a more functional human being.
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
3 Burpees Every Minute then…
Run for Distance
STATION 2
3 Burpees Every Minute then…
Bike for Distance
STATION 3
3 Burpees Every Minute then…
DB Devil’s Press