The One and ONLY Island Box!
Skill:
Deadlifts
8@40%
6@50/60%
4@65/70%
3@75/80%
WOD:
For Time – 18 Time Cap
30/24 Cal Assault Bike
60 Abmat Situps
30 Goblet Squats 53/35
100 DU / 300 Singles
30 Goblet Squats 53/35
60 Abmat Situps
15/10 Cal Assault Bike
WOD:
For Time
1-10
DB Squat 50/35
Bar Facing Burpee
With Remaining Time of 12:00:
1 RM Clean
Skill:
Power Clean + Jerk
5@50%
4@60%
3@70%
3@75%
WOD:
5 Rounds
7 CGBench
2 PC + Jerk @80% & go up
25 DU/ 75 Singles
200m Burden Carry
WOD:
3 Rounds
1000m Row
20 Burpees
10 DBall Over Shoulder 150/100/75/50
10 Ring Muscle Ups/15 CTB Pullups + 15 Ring Dips
*Record Time of Each Row