11.24.2018

WOD times 8, 9 and 10 AM OPEN GYM

Partner WOD
20 Minute AMRAP
“Flip your Fate”
Flip a coin at each station then complete the work and move onto the next station: (H= Heads, T= Tails)
1. H= 40/33 Cal Bike; T= 40/33 Cal Row
2. H= 40 Box Jumps 24/20; T= 40 Box Jumps 30/24
3. H=40 Hand Release Push-ups; T= 20 Burpees
4. H= 40 Wall Balls 20/14; T= 40 Double Squat Wall balls 20/14
5. H= 40 Single KB Rack Squats 35/26; T= 40 Double KB Rack Squats 35/26
6. H= 40 Synchronized Sit-ups; T= 40 Partner Med Ball Sit-ups 20/14
7. H= 40 Russian KB Swings 53/35; T= 40 American KB Swings 53/35
8. H= 40 Jumping Lunges; T= 40 Overhead Walking Lunges 45/35

*Score is total stations complete int 20 minutes

Rest 2 Minutes

10 Minutes to find your max Clean and Jerk

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