Space Shuttle

RXD

30 x 20m 3-Point Shuttle Run

Then, with what is left of 12min, perform:

8 OH squat (135/95lbs)

16 Wall Ball (20/14lbs)

AMRAP 12min

FITNESS

20 x 20m 3-Point Shuttle Run

Then, with what is left of 12min, perform:

8 OH squat

10 Wall Ball

AMRAP 12min
As many rounds and reps as possible in 12min.

* The shuttle runs do not count towards the score.

We wanted to include some fast, change of direction running today, so we have made it part of a BUY-IN at the start of an AMRAP. As the clock starts running, they start the shuttle runs. With the time remaining, they perform as many rounds/reps as possible of the couplet.

The shuttle runs are done as a 3-point turn, which means they need to turn and have both feet and one hand touching the ground behind the line before they go again. 1 Rep = 1 x 20m Shuttle. It is a total of 800m for Beyond Rxd, 600m for Rxd and 400m for Fitness.

The OH Squat needs to be taken from the ground, and the first rep CAN be Squat Snatched.

The Wall Ball target is 10 feet for the men and 9 feet for the women.

Shoulder Work:

With a lacrosse ball lying on the back, slowly trace around their shoulder blades while extending their arm overhead. Perform 4-8 arm extensions in each position.

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