12 Jul 18

Metcon (Calories)
Warm Up
Teams of 2
P1 – Row for Cals
P2 – Carry/Run
100m KB over head carry 1 arm (35,25)
200m Run with Med Ball (20/14)
400m Run

Score is Cals Rowed together

Metcon (Time)
CORE
:30 second plank
Rest :30
1:00 plank
Rest 1:00
2 Minute Plank
Metcon (AMRAP – Reps)
FIT WOD 1
3 Rounds of:
:45 seconds on/ :15 seconds rest
Ring Rows
Hanging Knee Raises
Tuck Jumps
Metcon (Time)
FIT WOD 2
25 Burpee
50 Abmat Sit-ups
20 Burpee
40 Ab Mat Sit Ups
15 Burpee
30 Ab Mat Sit Ups
10 Burpees

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