3-3-3-2-2-2
3 rounds for time of:
25 Box Jumps, 24"/18"
25 KB Swings, 2 pd/1.5 pd
400m run
Finale: 20 strict pull-ups. Choose a pull-up option that requires you to break the pull-ups up into 2-4 sets (so if you think you can get all 20 in a row, don't choose that option). Options in order are ring rows, bands, regular, and weighted. Between sets, grab a lacrosse ball and get your mob on.
Burpees and deadlifts
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3*115*-3*125*-3*135*-2*145*-2*155*-2*165*
3 rounds for time of:
25 Box Jumps, *24"*/18"
25 KB Swings, 2 pd/*1.5 pd*
400m run
*17:07*
Finale: 20 strict pull-ups. Choose a pull-up option that requires you to break the pull-ups up into 2-4 sets (so if you think you can get all 20 in a row, don't choose that option). Options in order are ring rows, bands, regular, and weighted. Between sets, grab a lacrosse ball and get your mob on.
6, 5, 5, 4 (5,5,4 = red band)
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