2 Aug 18

Metcon (Time)
Warm up
4 Rounds
Burpee Broad Jump (length of gym)
Bear crawl (length of gym back)
:30 Handstand hold

10 Min Time Cap

Metcon (AMRAP – Reps)
4 Rounds of each movement
Hollow Holds
Superman Hold
Knee Raises Static Hold
(Knees above Hip Crease)
Metcon (AMRAP – Reps)
Wod 1
3 Rounds
1 Min Burpees
1 Min KB Swings
1 Min Calorie Row
1 Min Rest
Metcon (Time)
Team wod
2 Person Teams
100 Air Squats
400m Run
50 Calorie Bike
400m Run
100 Abmat Sit Ups
400m Run

Partners will share the reps but run together

Leave a Reply

Your email address will not be published. Required fields are marked *