"FIRE ALARM"

Fire Alarm (for time)

3 Rounds of the “Bergeron Beep Test”

50/35 Calorie Row

3 Rounds of the “Bergeron Beep Test”

50/35 Calorie Row

3 Rounds of the “Bergeron Beep Test”

1 Round of the “Bergeron Beep Test”

7 Thrusters (75/55), 7 Pull-Ups, 7 Burpees

OPEN & PERFORMANCE 75/55

FITNESS 65/45

  • Stimulus wise, we are looking for a thruster barbell that is unbroken *every single set of 7 repetitions*. In other words, a super light loading that we could complete 30+ repetitions unbroken with, when fresh.

 

RECOVERY:

10min ROW/BIKE/RUN/WALK/SKI

MASH/MOBILITY/ROMWOD

Zachary Hamilton