W.O.D.
Strength: 4 sets: Cap: 12min.
3 Back Squats % 80-85
Metcon: Team Of 2 For Time: Cap 35min.
1000 m Ergo
40 Single DB Thrusters ( 22.5/15kg)
40 Box Jump Overs (60/50cm)
40 Toes to Bars ( S1: Knee2Ch/ S2: V-Ups)
800m Ergo
30 Single DB Thrusters ( 22.5/15kg)
30 Box Jump Overs (60/50cm)
30 Toes to Bars ( S1: Knee2Ch/ S2: V-Ups)
600m Ergo
20 Single DB Thrusters ( 22.5/15kg)
20 Box Jump Overs (60/50cm)
20 Toes to Bars ( S1: Knee2Ch/ S2: V-Ups)
Gymnastics Class
Teams of 3
16 AMRAP
P1-P2:
30 Narrow Pull Up
30 Incline Push Up
30 Superman
P3: Rest
Rest. 4 min.
16 AMRAP
P1-P2:
40 Archer Pull Up
40 DB Push Up
40 Toes to Bar
P3: Rest