Thursday @ Training Room5am, 8:30, 9:30 yoga, 10:30, 4:15pm, 5:45
4 rounds for reps 30 sec work/ 60 sec rest (6 min total) Max strict Pullups (scale to negatives, or ring rows)
4 RFT 10 Box Jumps 10 Ring Dips (scale as needed) 10 Box Jumps 10 Toes to Bar -then 800m run (only one run after the 4 rounds)
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Thursday @ Forsythe Boat Ramp- 5:45pm Friday @ Forsythe Boat Ramp- 5am Friday @ Training Room- 5am, 8:30, 9:30 yoga, 10:30
150 wall balls for time* 200m Run
*Do as many unbroken wall balls as possible. When the ball stops, do your run. On each following round, perform the same number of wall balls before the run, even if you don't get them all unbroken. For example, if you can get 50 unbroken wall balls, then you will be doing 3 rounds of 50 wall balls/ 200m run. If you stop at 15, you'll have 10 rounds of 15 wall balls/ 200m run. So, the higher the number of wall balls, the fewer your runs and the shorter the workout ;).