20 Jun 22

Metcon (AMRAP – Reps)
EMOM8

1. I/O
2. ME RFRS or DUs
3. F/B
4. ME RFRS or DUs
5. Slolam
6. ME RFRS or DUs
7. Choice I/O or F/B or Slolam
8. ME RFRS or DUs
9. Rest
10. ME DUs (Goal is 100+)

Snatch (1RM Snatch)
Metcon (AMRAP – Rounds and Reps)
When you’re done Snatching
Set up for your wod…
You may start on your own and it should be 10-15 mins long:
AMRAP

25 DUs (50 RFRS)
25 Wall Balls (20,24)

Please put your time in the notes

Planks (Plank Off!!!)
You may get this done anytime THIS WEEK!!!
Extra Credit
Metcon (Time)
4 Rounds

200M Run (AFAP but maintainable)*
Immediately into
200M Jog/ Walk (about 150% as long as Run)

NO REST inbetween Rnds

* Log SLOWEST RUN TIME

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