A.
“Beach Muscles”
In teams of two, with only one partner working at a time, complete the following for time:
RX
1600 Meter Relay Run (alternating 400 meters)
immediately followed by…
20 rounds (partners alternating full rounds) of…
4 Strict Supinated-Grip Pull-Ups
8 Ring Dips or Stationary Dips
12 Push-Ups
16 Air Squats
immediately followed by…
1600 Meter Relay Run (alternating 400 meters)
SCALED
1200 Meter Relay Run (alternating 300 meters)
immediately followed by…
20 rounds (partners alternating full rounds) of…
4 Strict Supinated-Grip Banded Pull-Ups
8 Ring Dips or Stationary Dips Banded
12 Push-Ups
16 Air Squats
immediately followed by…
1200 Meter Relay Run (alternating 300 meters)
BASIC
800 Meter Relay Run (alternating 200 meters)
immediately followed by…
20 rounds (partners alternating full rounds) of…
4 Ring Row
8 Chair Dips
12 Push-Ups
16 Air Squats
immediately followed by…
800 Meter Relay Run (alternating 200 meters)
