Monday, 11/2

Cash out: 100 abmat situps

 

Basic

Complete as many rounds and reps as possible in 7 minutes of:

  • Row 250 Meters/run 200m
  • 10 Thrusters
  • Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:

  • 20 Jumping Lunges
  • 20/15 Hand-Release Push-Ups
  • Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:

  • 20 Box Jumps
  • 10 Push Press

 

Performance

Complete as many rounds and reps as possible in 7 minutes of:

  • Row 250 Meters/run 200m
  • 10 Thrusters (95/65 lbs)
  • Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:

  • 40 Double-Unders
  • 20/15 Hand-Release Push-Ups
  • Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:

  • 20 Box Jumps (24″/20″)
  • 10/5 Ring Dip
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