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Monday August 13 2018



*Spin on 2018 Individual Games Workout!

For time:
35 / 30-cal. Row
30 / 25 burpees to target
45 / 40 single-arm OHS, 50 / 35-lb. DB
40 / 45 single-leg squats
25 box jump-overs, 42 / 36-in. box
110-ft. sled pull / push


  • For those who may be unable to perform Single Arm OHS, sub Single Arm Dumbbell Front Squat
  • For those who may be unable to perform Full Range of Motion Pistols, sub Pistols to a box / target, decrease Range of Motion
  • For today, choose a box height that is higher and more challenging than normal
  • For today, load sleds to be very challenging – practice pull / push in the warm-up
  • Stagger start by 3-4 minutes to allow adequate time to perform sled pull
  • If there is a chance you are waiting for a sled/prowler, perform shuttle runs until an open sled / prowler is available. 
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