10.19.2016

WOD
6 Minute AMRAPS

A
10 Cal Row
15 Wall balls (20/14)

B
10 Cal Assault Bike
15 KB Swings (53/35)

C
10 Cal row
15 Goblet Squats (53/35)

*One Partner must complete a full found before next partner can begin. Every Rep Counts

METCON
Partner up
Each Partner will complete the following then switch
(Resting partner will do what is in parentheses)
3 Rounds
20 Situps (plank)
20 KB Swings (Hold KB at the bottom of Goblet Squat)
20 Air Squats (Wall Sit)
50 Meter Sled Push (Hold Plate above the head)

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