This one is for the HAMMER
encourage your gyms to take part!
Seated–
24 wall balls 14/10lb @ 9/7ft
12 Push ups
24 power cleans 75/35 (55/25)
12 pull ups (Rx add chair)
24 back ext
12 ring dips ( Rx add chair)
Standing
24 wall balls 20/14 @ 10/9ft
12 burpees
24 Power cleans 135/95 (115/75)
12 pull up ( ring rows)
24 sit ups
12 Ring dips ( box dips)
Enjoy and rep the hammer
