Warm-up
Teams of 4 or More
Switching every 20 seconds, complete:
60 Row
60 Cal Bike*
*First team gets the bike. Other teams get 60 burpees.
Strength
Clean and Jerk (1 x 2)
EMOTM 8
1 Clean + 3 Jerks
Start @60% --> climb as you go.
Record heaviest successful complex
Metcon
Every 4 Minutes for 4 Rounds:
15/10 Calorie Bike/Row Sprint (Must be done in 45 sec or less)
10 Ball Slams
35 Double Unders
7 DB Push Press (50s/35s
Extra Credit
Durante's Core
5 rounds
10 Hollowrocks
10 V-ups
10 Tuck ups
:10 hollow hold
Rest 1:00 between rounds
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