Nov 7 2018

Another awesome day in the books!

Burpees are never fun, and 100 for time can be daunting if not down right miserable. It's time to make friends with your enemies... and crush them. Same thing with the Push Up 5s.

This is your opportunity. Grab it with both hands and don't let go!

New Gymnastics Warm Up

2 Rounds

10 Scap Push Ups

10 Scap Pull Ups

10 Gymnastics Kips

10 Side Squats

10 Lunges

5 Burpee Broad Jumps

10 V-Ups

New Gymnastics Stretch Series

Straddle Stretches

Hamstring Stretches

Weighted Shoulder Pass Throughs


"Test #4"

Tabata Air Squats

4 Min Max Muscle Ups (Rings, Scaled as needed)

- Rest -


1000m Row

50 Thrusters (45/35)

30 Pull Ups

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