“Check Your Grip”
Run 800 meters
10 Deadlifts (210 lbs)
15 KB Swings (35-55lbs)
20 Step ups on 20" box while holding 20 lb medicine ball
90 degree hold on the rock rings
(level 1) hold for 15 seconds ***
20 Step ups on 20" box while holding 20 lb medicine ball
90 degree hold on the rock rings
(level 2) hold for 10 seconds ***
20 Step ups on 20" box while holding 20 lb medicine ball
90 degree hold on the rock rings
(level 3) hold for 10 seconds ***
20 Step ups on 20" box while holding 20 lb medicine ball
90 degree hold on the rock rings
(level 4) hold for 5 seconds ***
45 lb plate carry (hold plate in
bent position from the squat rack to the water fountain) **
25 Pull Downs from the floor (90-100lbs)
45 lb plate carry (hold plate in
bent position from the squat rack to the water fountain) **
30 Sit ups
2 Laps Farmers Carry (85 lbs)
Run 400 meters
Buy Out- 50 double Unders
** 30 double under
penalty if plate is dropped.
*** 15 burpee penalty if
you come off the rings before allotted time.
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