The One and ONLY Island Box!
Strength 15 Mins to build to a HEAVY 2 REP Front Squat
Fitness/Competition
800m Run @ 75%
+
5 Rounds
10 KBS 53/35
20 Situps/10 GHD
+
2000/1600m ROW @ 75%
+
5 Rounds
10 Alternating Step Ups 24/20
30 DU/90 Singles
+
800m Run @ 75%
CORE
50 Back Extensions
Fitness
Gritter FSx2 WOD
Ryan 305 ghd/du 27:35
Scott 175 ghd/du 28:00
Kayla 125 ghd/du 28:45
Jenny 125 ghd 28:48
Greg 225 28:49
Ewell 29:57
Erin 155 30:19
Jessica – du 30:17
Giery 30:20
Angie 100 30:44
Aaron 175 31:52
Clayton 275 ghd/du 32:09
Seth 185 du 32:20
Bryan All Runs! 33:26
Robin – 34:05
David 175 du 34:09
Laura 110 du 34:48
Phil 34:52
Melody 125 ghd/du 37:40
Jacob 38:18
Anne – ghd/du 39:53
Carole 125 ghd 39:56
Josh Y. 39:59
Betsey 400/800/400 40:50
Carew 185 50:22