A.
RX
“Beach Muscles”
In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run (alternating 400 meters)
immediately followed by…
20 rounds (partners alternating full rounds) of…
4 Strict Supinated-Grip Banded Pull-Ups
8 Strict/Kip Handstand Push Ups
12 Push-Ups
16 Tuck crunch
immediately followed by…
1600 Meter Relay Run (alternating 400 meters)
Scaled
In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run (alternating 400 meters)
immediately followed by…
20 rounds (partners alternating full rounds) of…
4 Strict Supinated-Grip Banded Pull-Ups
8 Strict/Kip Handstand Push Ups
12 Push-Ups
16 Tuck crunch
immediately followed by…
1600 Meter Relay Run (alternating 400 meters)
Basic
In teams of two, with only one partner working at a time, complete the following for time:
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 Sit up
immediately followed by…
800 Meter Relay Run (alternating 200 meters)
