Bring a Friend Day Wednesday 10.1.14
A.
3 Rounds
10 Scap Pull Ups + 3 Second Pause
3 Ninja Get Ups + Vertical Jump
10 Seated Reverse Shrugs
B.
3 Rounds
Max Chin Up Holds
10 Band Pull Aparts w/ 1 sec Pause
Max L-Sit Hold
C.
Choose your own adventure
4 min Cal Row
3 min
2 min
1 min
Notes:
the remaining minutes after the 4 minute mark, you must assign a movement to each time domain
Burpees
Ball Slams 40/30
Box Jumps 24/20 with step off
Score is total repetitions
2014 09 30