Congrats to JSCF lead, Sherri Biringer-York on her wedding. Congrats you two!


Every Minute On the Minute for 10 Min:

Odd min – 30 Double Unders

Even – 30 sec Handstand Hold


Rest 5 Min, then…


Every 2 Min for 20 Min

200M Run*

*Goal – stay within 5 seconds + or – of first run


Scaling Options:

DU -> Attempts through 30 rope contacts ->30 penguin jumps

HS Hold -> Wall walk as high as possible and hold for 30 sec ->Hold top of pike pushup


Run-> 250M row


Cool Down:

Banded OH stretch – 1 min per side


Calf stretch on rig – 2X 1 min per side

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