“DOUBLE FEATURE”
TEAMWOD
5 rounds
2min AMRAP
3 synchronized wall climbs
6 synchronized burpees over the wall 48/40
Max ring push ups
1min rest between rounds
Note: Wall climb synch at the bottom and top. Synch burpees over the wall at the bottom. Share the ring push ups as needed
Score is total ring push ups for all 5 rounds combined
TEAM BURN
Teams of 2
4 rounds for time:
400m tethered run
Partner 1
21 wall balls 20/14
Partner 2
21/14 cal row
then
Partner 1
21/14 cals row
Partner 2
21 wall balls 2014
15 sync abmat situps
9 alternating box jump overs 24/20 (9 each)
“TRIFECTA
Gymnastics
15min EMOM alt min
2 skin the cats
2 false grip strict chest to ring pull ups
4 russian dips
METCON
For time:
10-1
V-ups
Note: Perform an alligator roll between each set
Pyro weightlifting W1D3
Overhead squats
5-5-5-5-5
5 sets
1 push press + 2 jerks
Firebreathers
“PAUL”
5 rounds for time:
50 double unders
35 knees to elbows
20yrds overhead walk 185/125 (60ft)
Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009.
He is survived by his fiancee, Lisa Esposito.
