12 Apr 18

Metcon (Calories)
12 Min Time Cap
Teams of 2
One person Runs while One Rows for Cals (Each Person must run each length)
Score is Total Cals

200M, 400M, 600M

Metcon (AMRAP – Reps)
EMOM12 (:30 On/ :30 Rest)
1. Plank Hold
2. L-Sit Hold
3. Ham String Curls on Big Red Ball (keep Hips UP)
4. Oblique Crunches (left)
5. Oblique Crunches (right)
6. V-Ups
Metcon (AMRAP – Rounds and Reps)
“Your Goal is to be in the GREEN Zone for 1-2 Mins and then YELLOW for the rest of the WOD (NO RED)

AMRAP8
200M Run (or 250M Row or 10/7 Cals on AB)
15 KBS (Unbroken) (53,35)

Rest 5 Mins

Metcon (AMRAP – Rounds and Reps)
“Your Goal is to be in the GREEN Zone for 1 Min and then YELLOW for mins 2-4 and RED for the rest of the WOD!

AMRAP8
200M Run (or 250M Row or 10/7 Cals on AB)
15 KBS (Unbroken) (53,35)

Extra Credit
Zottman Curls (3×10 Zottman Curls (4 sec neg))
Competitors
Deadlift (DL 10@60% 8@70% 8@75% 8@80%)

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