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QP 1.1.6.4 - A

Row 1 km TT

Row 1 km This is an all out effort for time.

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QP 1.1.6.4 - NB

3 RFT: Shoulder-to-Overheads and Thrusters

3 rounds for time of: 18 Shoulder-to-Overheads 11 Thrusters Rest 1 min

NOT FOR TIME STO and Thrusters should be done at same weight; no prescribed rest time.

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QP 1.1.6.4 - NC

AbMat Sit-ups : 3x40

AbMat Sit-ups 3x40 Rest as needed between efforts.

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QP 1.1.6.4 - IB

Shoulder-to-Overhead : 55 Reps for Time

For time: 55 Shoulder-to-Overheads, 45% 1RM

Penalty of 11 Thrusters with the same weight, any time you drop or rack the weight – accumulate all penalty reps for after core work.

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QP 1.1.6.4 - IC

AbMat Sit-ups : 3x40

AbMat Sit-ups 3x40 Rest as needed between efforts.

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QP 1.1.6.4 - AB

Shoulder-to-Overhead : 55 Reps for Time

For time: 55 Shoulder-to-Overheads, 45% 1RM

Penalty of 11 Thrusters with the same weight, any time you drop or rack the weight – accumulate all penalty reps for after core work.

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QP 1.1.6.4 - AC

GHD Sit-ups : 3x15

GHD Sit-ups 3x15 Rest as needed between efforts.

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QP 1.1.6.4 - AD

GHD Hip Extensions : 3x15

GHD Hip Extensions 3x15 Rest as needed between sets.

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