Max Sets in 20 Minutes
10 Pistols (5 each leg) 10 Push Ups 10 Kettlebell Swings
3 Rounds For Time
50 Double Unders 50 GHD Hip Extensions 50 GHD Sit Ups
Partner Up!
For Time: Two person team must complete a total of 150 Thrusters #65, Then proceed with one partner moving to 250m Row and the other to Box Jumps (20"). Partner who completes row calls "SWITCH" and then moves to box jumps for 8 Rounds. RX PLUS: 2 Rounds of Lunges for 25 m, Sprint back to start…
“Angie”
For time: 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats Complete reps of each exercise before moving to the next. RX + 10 Tire Flips
FOR TIME
Run 800m 21 Burpees 10 Turkish Get Ups 21 Pull Ups Run 800m 15 Burpees 7 Turkish Get Ups 15 Pull Ups Run 800m 9 Burpees 5 Turkish Get Ups 9 Pull Ups RX #20 for Turkish Get Ups RX + 150 Jump Rope
3 Rounds for Time
1 Minute at Each Station, 1 Minute Rest at the End of Each Round Row for Calories SDLHP #75 Kettlebell / Dumbell Swings Dumbell Thrusters #25 Box Jumps Sit Ups
Honoring Our Fallen Friend, Federico “Rico” Borjas
Join us on TODAY for a WOD created in honor of our friend, Frederico Borjas. He dedicated his life to serving others – first as a Marine, then a San Diego SWAT officer and lastly as an Army Reservist. Rico, 33, died October 16th when he was in a convoy to set up post and they [...]
