6.28.2017

WOD
24 Minute AMRAP
24 Double Unders
12 KB Swings 53/35
10 Wall Balls 20/14
6 KB Snatches 53/35

*Every 3 Minutes complete 6 D-Ball Over the shoulder 70/50 before continuing the AMRAP*

METCON
4 minutes per station (2 sets and then do jump rope or double unders for the rest of the time), 1 minute rest between stations Station 1 (2 rounds): 10 pull-ups 30 jumping lunges Station 2 (2 rounds): 20 box up and downs 15 tricep dips Station 3 (2 rounds): 25 Push-ups 10 toes to bar Station 4 (2 rounds): 20 (10 per arm) KB clean and press 20 (10 per leg) KB walking lunges

Leave a Reply

Your email address will not be published. Required fields are marked *