Friday 10/18/24

RX

For time:
50 box jumps (20/24 in)
50 jumping pull-ups
50 KB swings (26/35 lb)
50 walking-lunge steps
50 knees-to-elbows
50 push presses (35/45 lb)
50 GHD hip extensions
50 wall-ball shots (14/20 lb) (9/10 ft)
50 burpees
50 double-unders

INTERMEDIATE

For time:
40 box jumps (20/24 in)
40 jumping pull-ups
40 KB swings (26/35 lb)
40 walking-lunge steps
40 knees-to-elbows
40 push presses (35/45 lb)
40 GHD hip extensions
40 wall-ball shots (14/20 lb) (9/10 ft)
40 burpees
40 double-unders

BEGINNER

For time:
30 box step-ups (20 in)
30 ring rows
30 Russian KB swings (18/26 lb)
30 walking-lunge steps
30 hanging knee raises
30 push presses (15/25 lb)
30 good mornings
30 wall-ball shots (6/10 lb) (9/10 ft)
30 burpees
30 single-unders