[BRUTAL REPUBLIC] – Cross/Train
THIS IS IT! THE FINAL DAY OF HELL WEEK AND THE HARDEST WORKOUT OF THEM ALL. I’VE SEEN TRUE GRIT AND DETERMINATION FROM A LOT OF YOU AND I’M BEYOND PROUD OF EVERYONE THAT HAS COMPLETED THIS CHALLENGE. THIS JUST GOES TO SHOW YOU HOW MUCH YOU ARE CAPABLE OF AND I WANT YOU ALL TO NEVER FORGET THAT! I HOPE YOU WILL ALL JOIN US SATURDAY NIGHT AT 7PM TO CELEBRATE!
A: Metcon (Time)
45 Min Clock!
Buy in: 400m Front Rack Walk (135/95) (115/85)
10 Legless Rope Climbs
20 alt DB Hang Clean & Jerk (50/35)
30 Burpee Box Jump Over (30″/24″)
40 KB Head Cutter (B/Y)
50 Calories on Bike or Ski
60 alt OH Plate Walking Lunges (55/35)
70 alt DB Plank Drag (25/15)
80 Ab Mat Sit-Ups
90 Air Squat
100m Sprint
Buy Out: 400m Front Rack Walk (135/95)
*Every break on 400m Walk = 10 Deadlift on the spot!
** Between each movement on the chipper you must complete 20 Push Ups before moving on to the next!
*** Rope Climb modification is regular rope climb OR 25/20 Strict Pull-Ups