20.07.23

Hero WoD: M.I.R.:
AMRAP 30′ (with a Partner):
Station 1: „Michalski“
From 0:00-10:00, Partner A performs:
23x Wall Ball 20/14 lbs
53x Double-Unders (133x SU’s)
–> Partner B performs AbMat Sit-Ups*

Station 2: „Irvine“
From 10:01-20:00, perform:
30x Alternating Dumbbell Snatches 50/35lbs
14x Box Jumps 60/50cm
–> Partner B performs Wall Sit*

Station 3: „Rittner“
From 20:01-30:00, perform:
12x Deadlifts 100/70kg
500m Run
–> Partner B performs Burpees*

[3 seperate Scores: Station1/2/3 | only the AMRAPs count]