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Main – WOD
Competitors follow the workout from my email on Wednesday.
Warm-up
Metcon (No Measure)
Row 3 Min
3 Rounds
5 DB Push Press
10 Air squats
15 Hollow Rocks
Weightlifting
Pendlay Row (3×5 5lb more than last week)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 4 min @80%
45 Double Unders
12 Box Jumps
10 Knees 2 ElElbows
8 Push ups
Rest 2 min…
Metcon (AMRAP – Rounds and Reps)
AMRAP 4 min @80%
45 Double Unders
12 Box Jumps
10 Knees 2 ElElbows
8 Push ups
Rest 2 min…
Metcon (AMRAP – Rounds and Reps)
AMRAP 4 min @80%
45 Double Unders
12 Box Jumps
10 Knees 2 ElElbows
8 Push ups
Rest 2 min…
Metcon (AMRAP – Rounds and Reps)
AMRAP 4 min @80%
45 Double Unders
12 Box Jumps
10 Knees 2 ElElbows
8 Push ups