Challenge Yourself!

Today is a day to see your overall benchmarks.  Don’t dog it.  Don’t say “This wasn’t a hard workout.”  Make it a hard workout!

BUY-IN:

1:00 Seal Jumps (x1)

:45 Jumping Jacks (x2)

:30 Good Mornings (x3)

:15 Squats (x4)

Scale 1 – 6

Pull-ups

Lunges on Each Leg

WOD:

Choose 1 out of 4 Metabolic Workouts (repeat 1-3 times for best result)

400m Sprint – 1 Mile Run – 500m Row – 1000m Row

Choose 5 out of 9 Remainder Workouts (repeat 1-3 time for best results)

Max Pull-ups – Max Muscle-ups – Max Box Jump – Tabata Squats – Tabata Push-ups

33 Burpee test – Max HSPU – Max Handstand Hold – Max Unbroken Double Unders

(Or Choose 1 out of 4 Max Lifts)

FSQ – BSQ – OHSQ – Bench Press

CASH-OUT:

3 Rounds:

20 Knee-to-Elbows

5 Burpees

10 Clapping Push-ups