Sunday, August 11th


BLDR60

3 Rounds

AMRAP 10

21/16 Cal Bike

15 KBS (mod)

12 Box Jumps

9 Burpees

Rest 3 minutes


BLDR45

a) EMOM x 12

min 1: 45 sec SA KB Front Rack Hold (left, mod)

min 2: 45 sec SA KB Front Rack Hold (right)

min 3: 45 sec Ring Plank

b) 2 Rounds

AMRAP 6

5 Burpees

10 Alt. DB Snatch (mod)

15 PVC Jumpover


BLDR30

3 RFT (TCO 18)

500/400m Row

60m Farmers Carry

50 Russian Twists

50 Air Squats


BLDRStrength

a) Back Squat (5 RM)

b) Sled Sprint (5 x 20m)

c) For time

400m Farmers Carry

Park Roberts