Saturday, July 28, 2018


In Teams of 3

GBC Lower Squat

6 Back Squats
12 DB Reverse Lunges
20 Air Squats Unbroken,

Then next partner goes, and rest remaining time.

Score is total load of heaviest Back Squat + Lunges penalty for any remaining reps not completed = -1 pound

F: 5x KB or BB Front Squat + 10 x Alt Leg Lunges +, 15 AirSquat, rest P/S, as rx; adjust load


Partner Workout Teams of 3
8 min AMRAP
15 Wall Balls + 12 Kipping Pull Ups + 9 Dips (ring or box)

The goal is to work on density here & go as close to unbroken as possible.

F: 12x Wall Ball + 6x Jumping Pull Ups + 6x Push Ups
P: as rx; sub to box/assisted dips as needed
S: 15x Wall Ball Heavy + 12x CtB Pull Up + 9x Strict Ring Dips