September 2023

Rest day

For max reps:
3 Minutes max calorie row or bike
3 Minutes max wall ball shots 20/14# 10/9’ MRX 20/10# 9
3 Minutes max kettlebell swings 55/35# MRX 35/25#
2 Minutes max calorie row or bike
2 Minutes max wall ball shots
2 Minutes max kettlebell swings
1 Minute max calorie row or bike
1 Minute max wall ball shots
1 Minute max kettlebell swings
*Athletes choice on order of exercises*
Compare to September 19, 2020.

For time: 
500 Meter row
30 Bench presses 155/105# MRX 115/75#
1000 Meter row
20 Bench presses
2000 Meter row
10 Bench presses

10 Rounds for time of: 
200 Meter run
3 Ring MU’s MRX 3 Pull-ups + 3 Dips x 3

For time: 
21 Deadlifts 225/155# MRX 185/125#
9 Wall Climbs MRX 150’ Bear Crawl
15 Deadlifts
7 Wall Climbs MRX 125’ Bear Crawl
9 Deadlifts
5 Wall Climbs MRX 100’ Bear Crawl