5 Jul 18

Metcon (AMRAP – Reps)
To be played OUTSIDE:

7 min of-
Dodge Ball

*5 Burpees to return to game

Metcon (AMRAP – Reps)
Tabata Static Holds

1. Knee raise (hold above waist)
2. Push Up Hold
(Chest 3″ off ground)

–alternate between movements – 8 rounds each

Metcon (Time)
WOD 1:
200m Sprint
20 Ring Rows
200m Sprint
15 Ring Rows
200m Sprint
10 Ring Rows
200m Sprint

*no pacing, choose a level you can go unbroken and sprint out the 200’s

Metcon (Time)
WOD 2:
Teams of 2

150 Kettlebell Swings (53,35)

*every 25 KB swings perform
20 synchronized ab mat sit ups

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