The One and ONLY Island Box!
Fitness
A. Overhead Squat, 15 min for 3 reps X 3 sets…GET DEEP!
B. 3 rounds for REPS/1 min ON…1 min OFF of:
Rowing for Calories
Kb Swings
Ambat Situps
Wallballs
Competition
A. Finish any that you missed yesterday
B. 5 min AMRAP
KBS – 70lb
* Goal is 75 reps
+
rest 10 minutes
+
C. 7 min AMRAP
12 Wallballs – 20lb to 10ft
30 Double Unders
Fitness
Gritter A B
Scott 351
Colt 135 336 53/20
Nicole 55 331 35/14
Kathy 100 327 35/20
Ryan 185 322 53/20
Faulkner 155 315 53/20
Anne 85-90(1) 311 35/14
Jacob √ 310 53/20
Jenny 35 308 26/14
Bryan 95 301 53/20
Chad 95 299 44/20
Seth 297
Phil 35 291 35/14
Alyse 85-90(2) 285 35/14
Misty 15 283 26/14
Laura 65 280 35/14
Geer 35 277 35/10
Jason 276 44/20
Haley 271
Melissa 269
Josh 65 266 44/20
Alix 75 255 35/14
Richard 35 222 26/14
Burton 221
Ewell 45 220 44/20
Blake 90 216 44/20
Comp
Gritter
Todd 185/275/225/285/135-155-175
Steven G 225(1RM-FS)/67/5+a
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