walking lunges

Three French Hens

3-person Team 9 Rounds for time , alternating exercises (22:00 time cap) 16 Wallball Shots (20/14) 14 Burpees 12/8 Calories Row 10 Front Rack Walking Lunges (135/95) Rest 5 minutes, then ………. Sumo Deadlift 3Rep Max    

Wonkavision II

Two person teams.  Reps can be broken up between partners in any way. For Time: Run to the Fire Hydrant with 1 slam ball per team (20/15) 100m Splat ball thruster throw (from the Fire Hydrant to the box (20/15) 50 Pull-Ups 40 Dead Lifts (225/165) 30 Back Squats (155/105) no rack 20 Parallette Push-Up […]