CFL Summer Sanctional

4 Rounds:
400 M Run
30 Wall Balls
30 Wall-ball box step overs 20/24"

*24 Min Time Cap

4 Rounds:
400 M Run
20 Wall Balls @ 9/8 ft target
20 Wall-ball box step overs 20/24"

*24 Min Time Cap

AMRAP 10
Buy In: 100 Double Unders
5 Handstand Pushups
10 Deadlifts 225/155#
15 Kettlebell Swings 53/35#

*2 Min rest, directly into Workout 3

AMRAP 10
Buy In: 150 Single Unders
5 (Each) SA DB Shoulder to Overhead 35/20#
10 Deadlifts 155/105#
15 Kettlebell Swings 35/26#

*2 Min rest, directly into Workout 3

1 Min
Max Cal - Echo Bike

21 Single-arm Devil Presses 50/35#
21 Pull ups
15 Single-arm Devil Presses 50/35#
15 Chest-to-bars
9 Single-arm Devil Presses 50/35#
9 Bar Muscle Ups

* 9 minute time cap

21 Single-arm Devil Presses 35/20#
21 Leg Raises
15 Single-arm Devil Presses 35/20#
15 Leg Raises
9 Single-arm Devil Presses 35/20#
9 Leg Raises

* 9 minute time cap

** A Leg Raise is what happens when a toes-to-bar and a knee raise have a baby together=) The standard is that the FEET have to raise higher than the hip crease in the front and swing behind the the bar at the bottom. So you're legs are straighter, like a toes-to-bar, but you only have to lift them about half way up, instead of all the way to the bar. It's slightly harder than a knee raise because it forces the athlete to find that kipping rhythm of a toes-to-bar, but significatly easier than a toes-to-bar in that it doesn't require the same amount of core strength and mobility.