



The One and ONLY Island Box!
Fitness
A. Front Squat (from floor) 3 reps x 5 sets start light and work up to moderate
B. 3 rds at 97% EFFORT
10 Pullups
15 Burpees
20 Goblet Squats 44/26 (light and FAST)
300m Row
rest exactly 3 mins
Competition
AM Session
A. Push Press, 2 reps x 5 sets, 3min
B. Power Clean. Squat Clean. FS 1.1.1 x 4 sets, 3 min – moderate 40/50/60/70% 1 RM Power Clean
C. Back Squat, 20-15-10-5 – start heavy and reload per set, rest 3 min b/t sets…40/50/60/70%
PM Session
3 sets @ 97%:
10 Kipping Pull-Ups
15 Burpees
20 Goblet Squats – 35lb/26lb KB (fast)
300m Row
Rest 5min after each round
Fitness
Gritter
Van RX 14:23
Scott RX 15:36
Burt RX 15:46
David RX 16:55
Jacob RX 17:03
Marcos RX 17:08
Anne RX 17:21
Clayton RX 17:52
Brantly RX 18:29
Bryan RX 19:02
Blake RX 19:43
John 18 16:49
Miranda 26 16:49/ A.110
Sydney 18 16:49
Chad 35 17:23
Alice 26 17:45
Misty 18 17:49
Katy 26 17:56
KRev 18 18:05
Nicole 26 18:10
Dara 18 18:23
Jeff 44 19:18
Bobby 35 20:03
Betsy 26 21:01
Comp
Gritter
Carole
Ryan
Todd
Colt
Lori
Bekah
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