Monday July 9 – “The House of Pain A.K.A Jump Around ”

Old 4th Ward
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Monday 7/9

Newbie Day 1

Vets:

“The House of Pain A.K.A Jump Around ” 30 Minute Time Cap (retest from 10/26)

For Time: (R – 5 Rnds) (W – 4 Rnds) (B – 3 Rnds) (P – 3 Rnds)

40 Double Unders (RED) W – Count Attempts or 200 Singles, B – 120 Singles

40 Squats (B – 30 Squats)

20 Burpees (B – 15 Newbie Burpees)

Early Finishers:

Pull Up Progression or 3 Sets Max Reps of Unassisted Pullups

  • Max dead hang / 5 Attempts

  • 10 Bird Dog (per side)

  • Max Assisted (Band, Partner, JG)

  • 10 Moving Dead Bugs (per side)

  • 5 Negatives