Saturday 6/16

Warm-up Partner Warm-up

Accumulate 2 miles on bike


RA 1-arm Waiter Walk x 50ft + 5 1-arm Press (slow decent)

LA 1-arm Waiter walk x 50 ft + 5 1-arm Press (slow decent)

Banded Rows X 20

Deadbug x 10/side

x 3 sets Strength A: Bent Over Row (4x4-6 Reps 20X1 Tempo ) Each set begins every 2:30

Shoot for heavier then last time Metcon (Time) Partner Workout

For Time:

1K Row

100' Handstand Walk

100 Pull-ups

100 Box Jumps, 24/20"

20 Rope Clmbs

100' Handstand Walk

1K Row


1. Switching 1K Row every 250m.

2. Switch every 10' on the HS Walk.

3. Switch every 10 reps on the pull-up and box jump.

4. Switch every 2 reps on the rope climb. #workoutoftheday