Wednesday, August 8

warmup
150ft waiter/farmer carry
20 hand to hand kb swing
10 spiderman
10 scorpion
x3

grip/mobility
1min db hex hold
1min bottm of squat hold
*use a db to help sit back
1min rest
x3

13.3
150 wallball (20/14)
90 double under
30 muscle ups
12min amrap

*sub for muscle ups is
strict feet on box or floor
*score is total number of reps
*go lighter on wallball if want
to get a burner workout in

capacity
15 wallballs
10 pullups
5 ring dips
12min AMRAP

finisher
100 band pull through
2min quad smash /leg