-optional-
-Strength: 5-4-3-2-2-1
- weighted pull ups
- weighted dips
-Metcon: 4 RFPT
- 4 pistol squats / 8 air squats
- 4 man makers
- 4 muscle ups / 8 pull ups
- 4 HSPU (head touches ground / 2-4 in pad or no rep)
*If you don't get under 20 min ---> penalty = 10 burpees*
Rob W. and Calen B. - 16:06
Gabrielle and Nate J. -16:59
-Core:
- 15 back extensions (w/ 10# / 0#)
- 1 marine (16)
- 34 sit ups
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