At Firewall Workout:
For Time:
30 Toes-to-Bar
400m Run
30 Strict Burpees
400m Run
60 Power Snatches (75,55)
400m Run
30 Strict Burpees
400m Run
30 Toes-to-Bar
At Home Workout:
For Time:
45 Sit-ups
400m Run
30 Strict Burpees
400m Run
60 Alternating DB Snatches
400m Run
30 Strict Burpees
400m Run
45 Sit-ups
Goal: <21:00
CAP: 25:00
STIM: Have members pick a pace they can stick with for the entirety of this workout. Each movement should take approximately 2 minutes with the exception of the Snatches (those should take about 3:00). Have members do knee push-ups on the strict burpees if they’re unable to perform a push-up from their feet. Snatches can be either muscle snatches or power but have to come from the ground each rep.