Friday, December 21st


BLDR60

a) 4 Rounds

10 DB Bench Press

8 Feet Elevated Ring Rows

30 sec Side Plank (each)

Rest 1 minute

b) 5 RFT

10 Hang DB Snatch (right, mod)

30 Double-Unders

10 Hang DB Snatch (left, mod)

30 Double-Unders


BLDR45

a) 3 Rounds

Max Pull-ups

5 SA Ring Rows (each)

10 Push-ups

Rest 90 seconds

b) 4 RFT

200m Run

15 Wallballs

15 Box Jumps


BLDR30

4 RFT

200m Run

15 RKBS

10 Push-ups

Park Roberts