08/11/2019

08/11/2019

  August 11, 2019
08/11/2019

It’s a recovery kind of day! #oneamazingcommunity
Mindset
“Before you speak listen. Before you write, think. Before you spend, earn. Before you invest, investigate. Before you criticize, wait. Before you pray, forgive. Before you quit, try.”
Endurance
“Recovery” (3 Rounds for reps)
On the 2:00 x 4 Rounds (24:00):
Min 1 – 12/9 Calorie Row/Assault Bike or 400m Erg Bike + 15 Air Squats
Min 2 – 12/9 Calorie Row/Assault Bike or 400m Erg Bike + 15 Air Squats
Min 3 – 100m Run + 10 Burpees
Min 4 – 100m Run + 10 Burpees
Min 5 – 12 Wall Ball (UB) 9’ft/10’ft (20/14) + 6 Single Arm Russian KBS (each arm) (24/16)
Min 6 –12 Wall Ball (UB) 9’ft/10’ft (20/14) + 6 Single Arm Russian KBS (each arm)

Rx (OPEN/PERFORMANCE): As written
Scaled (FITNESS): 14/10,# WB, 16/12kg KB

*Run equals 1 rep