ROOKIE
A.
3 Rounds for time:
7 Wall Squats (@3230)
6 Air Squats
5 Tuck Jumps
4 Squat Jumps
B.
FGB Style for 4 Rounds:
30s Air Squats
30s Rest
30s Push Ups
30s Rest
30s Battling Ropes
30s Rest
30s Double Unders
30s Rest
INTERMEDIATE
A.
3 Rounds for time:
7 Wall Squats (@3230)
6 Air Squats
5 Tuck Jumps
4 Squat Jumps
B.
FGB Style for 4 Rounds:
30s Air Squats
30s Rest
30s Push Ups
30s Rest
30s Battling Ropes
30s Rest
30s Double Unders
30s Rest
(Session Goal:
A. 4 min – of which almost 3 are spent on the wall squats
B. 15 or more squats, 15 or more Push Ups, near death experience on battling ropes, 40 or more double unders)
COMPETITOR
A1.
Prowler Push
50m-50m
No rest
A2.
Prowler Pull
50m-50m
Rest 3 min
B.
Handstand Hold
C.
9 Min AMRAP:
9 Wall Ball 20/14lb to 10/9ft
9 Pull Ups
9 Push Ups