11/20/2024

Coconut Mall

Affiliate Compete (RX+)

10 Wall Balls (20/14)

10 Burpee Box Jump Overs (24/20)

-rest 1:1 b/t sets-

20 Wall Balls (20/14)

20 Burpee Box Jump Overs (24/20)

-rest 1:1 b/t sets-

30 Wall Balls (20/14)

30 Burpee Box Jump Overs (24/20)

-rest 1:1 b/t sets-

40 Wall Balls (20/14)

40 Burpee Box Jump Overs (24/20)

-rest 1:1 b/t sets-

50 Wall Balls (20/14)

50 Burpee Box Jump Overs (24/20)

Freedom (RX'd)
10 Wall Balls (20/14)
5 Burpee Box Jump Overs (24/20)
-rest 1:00-
20 Wall Balls (20/14)
10 Burpee Box Jump Overs (24/20)
-rest 1:30-
30 Wall Balls (20/14)
15 Burpee Box Jump Overs (24/20)
-rest 2:00-
40 Wall Balls (20/14)
20 Burpee Box Jump Overs (24/20)
-rest 2:30-
50 Wall Balls (20/14)
25 Burpee Box Jump Overs (24/20)

Independence
10 Wall Balls (14/10)
5 Burpee Box Jump Overs (20/16)
-rest 1:00-
20 Wall Balls (14/10)
10 Burpee Box Jump Overs (20/16)
-rest 1:30-
30 Wall Balls (14/10)
15 Burpee Box Jump Overs (20/16)
-rest 2:00-
40 Wall Balls (14/10)
20 Burpee Box Jump Overs (14/10)
-rest 2:30-
50 Wall Balls (14/10)
25 Burpee Box Jump Overs (20/16)

Liberty
10 Wall Balls Thrusters (light)
5 Up Down + Box Step Up (20/16)
-rest 1:00-
15 Wall Balls Thrusters (light)
10 Up Down + Box Step Up (20/16)
-rest 1:30-
20 Wall Balls Thrusters (light)
15 Up Down + Box Step Up (20/16)
-rest 2:00-
25 Wall Balls Thrusters (light)
20 Up Down + Box Step Up (20/16)
-rest 2:30-
30 Wall Balls Thrusters (light)
25 Up Down + Box Step Up (20/16)

• Target time each set:
  Set 1: Sub 60 seconds
  Set 2: Sub 2 minutes
  Set 3: 2-3 minutes
  Set 4: 4-5 minutes
  Set 5: 5-6 minutes

• Time cap each set:
  Set 1: 90 seconds
  Set 2: 3 minutes
  Set 3: 4 minutes
  Set 4: 6 minutes
  Set 5: 8 minutes
  Overall time cap: 30 minutes (this includes an extra 30 seconds)