8.16.2017

WOD
A: 5 Minute AMRAP
10- Cal Row
10- Hand release pushups

Rest 2 Minutes

B: 5 Minute AMRAP
10 Goblet Squats 53/35
100 Meter Sprint

Rest 2 Minutes

C: 5 Minute AMRAP
10 D-Balls 70/50
10 Box Jumps 24/20

Cash Out:
Partner Head-To-Head
3 Rounds Each
1st Athlete – Runs 300 Meters
2nd Athlete – Max Cal on Assault Bike
*Score is total cals on bike.

METCON
22 minute AMRAP
Run 1 mile
Then, as many rounds as possible of
10 Air Squats
8 Alternating Dumbbell/Kettlebell Snatches
6 Burpees

Leave a Reply

Your email address will not be published.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