3.6.2017

Remember: If you have not completed 17.2, you have until 6 PM tomorrow, Monday, to complete and submit a score. If you do not submit your score you will get a zero. Submit it now!

SWOD
12 Minute EMOM
Minutes 0, 3, 6, 9
5 Back Squats @ 70%
Minutes 1, 4, 7, 10
10 Wall Balls 20/14
Minutes 2, 5, 8, 11
5 Strict or weighted pullups

WOD
10 Minute Cap
“Baseline”
500 Meter Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups

METCON
HIIT style workout:
3 rounds, 1 minute on and 10 sec off
1. Rip stick (RS) Kayak
2. Box jumps
3. TRX Push-up with a kick
4. KB press and halos
5. Row
6. Battle ropes
7. Med ball lunge and twist

Cash-out: Core

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