FRIENDS & FAMILY MUST ALSO RSVP
[PASSWORD BIRRIA]
SPACE IS LIMITED!
FIRST COME, FIRST SERVED
0’ to 4’ to complete
500m row
4’ to 10’ to complete
2 rounds
30 push ups
20 v-ups
10 DB push press (2x DB)
10’ to 14’ to complete
500m row
14’ to 20’ to complete
1 round
50 push ups
40 v-ups
30 DB push press (2x DB)
20’ to 30’ to complete
2k row
FRIENDS & FAMILY MUST ALSO RSVP
[PASSWORD BIRRIA]
SPACE IS LIMITED!
FIRST COME, FIRST SERVED
25min running clock
0-10min to complete
100 cal Bike
10-25min mark
3 rounds
10 P. Snatches 135/95
20 Burpees
30 Air Squats
FRIENDS & FAMILY MUST ALSO RSVP
[PASSWORD BIRRIA]
SPACE IS LIMITED!
FIRST COME, FIRST SERVED
Every 2’ for 12’
A- 10 shuttle runs
10 burpees
B- 10 shuttle runs
30 air squats
Rest 2’ (@14’)
Every 2’ for 12’
A- 10/7 cal bike
7 burpees to target
B- 10/7 cal bike
20 lunges
FRIENDS & FAMILY MUST ALSO RSVP
[PASSWORD BIRRIA]
SPACE IS LIMITED!
FIRST COME, FIRST SERVED
Skill strength pull ups
4 sets
5-10 Strict Pull Ups
10/10 bent over single arm row
For time
2-4-6-8-10
Clusters 135/95
4-8-12-16-20
T2B
*50 Dubz after every set
FRIENDS & FAMILY MUST ALSO RSVP
[PASSWORD BIRRIA]
SPACE IS LIMITED!
FIRST COME, FIRST SERVED
4 Rounds
400m run
15 Deadlifts 185/125
15 bar hopping Burpees
FRIENDS & FAMILY MUST ALSO RSVP
[PASSWORD BIRRIA]
SPACE IS LIMITED!
FIRST COME, FIRST SERVED
Teams of 2
100 cal bike
2 Rounds
30 Hang P. Cleans 135/95
30 Front Squats
40 T2B
40 Box Jumps
100 cal bike
FRIENDS & FAMILY MUST ALSO RSVP
[PASSWORD BIRRIA]
SPACE IS LIMITED!
FIRST COME, FIRST SERVED
8 rounds
10 cal bike
10 step ups
10 DB Push up rows
10 sit ups
FRIENDS & FAMILY MUST ALSO RSVP
[PASSWORD BIRRIA]
SPACE IS LIMITED!
FIRST COME, FIRST SERVED
For time
4 rounds
5 P. Snatches 135/95
5 OH Squats 135/95
20 cal Bike
400m run
FRIENDS & FAMILY MUST ALSO RSVP
[PASSWORD BIRRIA]
SPACE IS LIMITED!
FIRST COME, FIRST SERVED
3 rounds
2min on 1min off
A) 25/20 cal Row
Max KBS
B) 25/20 cal Row
Max ring rows
C) 25/20 cal Row
Max v-Ups
FRIENDS & FAMILY MUST ALSO RSVP
[PASSWORD BIRRIA]
SPACE IS LIMITED!
FIRST COME, FIRST SERVED
Core
4 rounds
20 Alt V-Ups
10 weighted sit ups
5 Strict T2B
For time
100 Dubz
50 Russian KBS 24/16
25 Strict HSPU
50 RKBS
100 Dubz
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