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For time:
- RX -
3 rounds for time with a partner:
400-m run
30 forward lunges
30 pull-ups
Start at 15:00 and go to completion:
3 rounds for time with a partner:
400-m run
20 wall-ball shots (14/20 lb) (9/10 ft)
20 toes-to-bars
- Run together; split the remaining work evenly.
- INTERMEDIATE -
3 rounds for time with a partner:
400-m run
30 forward lunges
20 pull-ups
Start at 15:00 and go to completion:
3 rounds for time with a partner:
400-m run
20 wall-ball shots (10/14 lb) (9/10 ft)
12 toes-to-bars
- Run together; split the remaining work evenly.
- BEGINNER -
3 rounds for time with a partner:
200-m run
20 forward lunges
20 ring rows
Start at 15:00 and go to completion:
3 rounds for time with a partner:
200-m run
20 wall-ball shots (6/10 lb) (8/9 ft)
12 hanging knee raises
- Run together; split the remaining work evenly.
- MASTERS 55+ -
3 rounds for time with a partner:
400-m run
30 walking lunges
30 pull-ups
Start at 15:00 and go to completion:
3 rounds for time with a partner:
400-m run
20 wall-ball shots (10/20 lb) (9/9 ft)
20 toes-to-bars
- Run together; split the remaining work evenly.
