Happy Birthday to this champion, Darren! We hope you’ve had an awesome day!
Strength: 3RM Strict HSPU (option: 3RM Strict Press, refer to 220415)
Wod, for time;
- 300-200-100 m Run
- 42-30-18 Handstand Shoulder Taps (Rxd- Plank ST)
- 21-15-9 Box Jumps (30/24) (Rxd- 24/20)
Cash Out, 5 min AFAP;
- 3-6-9-12 etc Unbroken Double Unders
6:30pm “THE TRAV”
“The Trav”
Scalings are (Rx’Trav, Rx’d, and Rx’d-)
For time (36min cut off)
75 Thrusters (30/20, 20/15, 15/10)
65 Abs (Toes to Bar, Knee Raise, Sit Ups)
55 Wall Balls (12/9, 9/6, 6/4)
45 KB Swings (36/28, 32/24, 24/16)
35 OHS (30/20, 20/15, 15/10)
25 Push Ups (HSPU, Toes, KPU)
15 x 10m Farmer Carries (94/54, 64/48, 48/32)
5 Deadlifts (180/115, 140/95, 95/55)
@ 0:00, 3:00, 6:00, 9:00 etc complete a set of;
Rx’d- 8 Cal Row
Rx’d 10 Burpees
Rx’Trav 12 Cal Airdyne