Teams of 3 people, one person at a time. For total time. 3000m row (everyone shares the same rower) Then – 100 burpee pull ups (same pull up bar per team) 100 ball slams (Advanced: 30lbs, Intermediate*: 20lbs, Novice: 20lb medball power clean and jerk) *Women's Rx Super advanced: 2 people per team, same amount of work.
Teams of 2 or 3
For time: Run, 200 m 21 Hollow Rocks 21 AbMat Sit-ups Run, 100 m 15 Hollow Rocks 15 AbMat Sit-ups Run, 50 m 9 Hollow Rocks 9 AbMat Sit-ups
1 Hang Snatch + Snatch (Squat), pick load Every 1 min for 10 mins.
For time: 20 Burpees 20 Hang Squat Snatches, 135/95 lbs 20 Bar Muscle Ups 20 Hang Squat Snatches, 135/95 lbs 20 Burpees
Sub BMU to Ring MU or scale to 40 Ring Dips
Nothing assigned for May 02, 2015