Sunday October 2nd

Sunday Funday will be Beach Brawl Workouts. You dont have to be signed up for Beach Brawl to participate.

Everyone is welcome, No drop in fee
Workout 1- Team or Individual
For Time – INDIVIDUAL12:00 Time Cap1
2-15-18-21
Rower Cals
Wall Balls
*10 Sandbag squats at the end of each round

TEAM Version

Workout StandardsFor Time – Teams of 2

12:00 Time Cap
10*20*30*40*
Rower Cals
Wall Balls
*20 Sandbag squats at the end of each round

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Workout 2 Team or Individual
12 Minutes Amrap Individual version
12 Minute AMRAP
8 Toes to Bar
12 Dumbell Snatches
8 Bar Muscle Ups
12 Dumbell Snatches
2 Rope Climbs ( 4 rope pulls scaled)

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Workout 2- Team Version
12 Minute AMRAP
12 Toes to Bar
12 Synchro Dumbell Snatches
12 Bar Muscle Ups
12 Synchro Dumbell Snatches
3 Rope Climbs (8 rope pulls scaled and youth/adult)

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workout 3- Team of Individual
Complex:

1 Clean
3 Hang Cleans
2 Shoulder to Overhead
Time Caps:

Teams: 6 minutes
Individuals: 4 minutes

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