Author: arnie

1 MIN OF ROWING MAX CAL

45 SECS BIKE MAX CAL

MAKE SURE YOU REST IN BETWEEN

8 RDS
8-SDLHP
8-BOX JUMPS
16- SIT UPS

EMOM FOR 7 MIN
4 POWER CLEANS 85/115
3 FRONT SQUATS
2 PUSH PRESS

REST 2 MIN

14 MIN AMRAP
35 DUBS
11 THRUSTERS 55/75
7 PUSH UPS

CAN YOU FINISH IT? HOW FAR CAN YOU GO?
26 MIN CAP TO COMPLETE

400 MT RUN
21-15-9
HANG POWER SNATCHES 65/95
BURPEES OVER THE BAR

800 MT RUN

9-15-21
OHS
TOES TO BAR
400 MT RUN

ROW !
2400 MT IN TEAMS OF 3 (RELAY STYLE) SWITCHING EVERY 200 MT

WOD
100 MT OH WALK W PLATE25/45
20 DECK SQUATS
1 ROPE CLIMB

100MT OH WAL
15 DECK SQUATS
1 ROPE CLIM

100 MT OH WALK
10 DECK SQUATS
1 ROPE CLIMB

100 MT OH WALK
5 DECK SQUATS
1 ROPE CLIMB

PLEASE DON’T DROP PLATES! BE NICE WITH EQUIPMENT !

3 RDS
400 MT RUN
21 KB SWINGS35/55
12 PULL UPS

LIGHT GRACE
30-CLEAN AND JERK 85/115

TEAMS OF 3 (RELAY)
3 RDS
10 CAL BIKE
10 CAL ROW
100 MT RUN

WOD
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
BACK SQUATS 85/115
BOX JUMP OVERS