



The One and ONLY Island Box!
Fitness
1000m Row
50 Walking Lunges
400m Run
5 rounds of
5 Pullups
10 Pushups
15 Airsquats
400m Run
50 Walking Lunges
500m Row
Core Work
100 Bicycles 2ct
Competition
A. 6 rounds HIGH EFFORT
12 Hand Release Push-Ups
10 C2B Pull-Ups
8 Kipping HSPU
6 Toes to Bar
*Mix the order up each set
* rest 1:00 between sets
+
rest 5 min
+
B. 5 min AMRAP
Box Jumps – 30/24 step down each rep
+
rest 5 min
+
C. 5 min AMRAP
Thrusters – 65/45
Gritter
Fitness
Greg RX 17:13
Scott RX 17:32
Seth RX 20:30
Haley 23:51
Jeff 26:50
Anne RX 22:26
Marcos RX 21:04
Melody RX 24:16
Ryan RX 19:04
Betsy 37:06
Chad RX 23:07
Alyse RX 23:55
Kathy RX 23:37
Don RX 25:06
Kristi 27:45
Bre RX 19:28
Jacob RX 20:57
Colt 19:33
Ewell 20:48
Phil 27:42
Miranda 25:10
Cameron 28:14
Bryan RX 21:16
Kevin 23:38
Competition
Carole
Todd
Clayton
Charlie
Steven G
MikeK
Hal
Van
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